Sub 240 Marathon session!! 5 weeks to go.. training for Valencia episode 4! - Ben Parkes

Aug 13, 2025

Intro

This is a quick summary of “Sub 240 Marathon session!! 5 weeks to go.. training for Valencia episode 4!” from Ben Parkes. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Workout focus: a 6‑rep interval session designed to hit your 10 K race pace (around 3:20‑3:25 min/km) to sharpen speed for a sub‑240 marathon goal.
Structure: 20‑25 min easy warm‑up, then 6 × 3‑minute intervals at 10 K pace with short jog recoveries, followed by a 3‑5 km cool‑down.
Practical tip: Use the same pacing for each interval; consistency builds leg speed without over‑reaching. If you’re feeling off‑day, keep the effort controlled and focus on form.
Additional note: Ben mentions upcoming half‑marathon race at goal pace and a long 30 km run in the next week, so you can adapt the interval length or pace to fit your training plan.

Workout Example

Warm‑up: 20‑25 min easy jog (≈10‑15 km depending on fitness)

Main set: 6 × 3‑minute intervals @ 10K pace (≈3:20‑3:25 min/km)
  - Recovery: 2‑3 min easy jog or walk between intervals

Cool‑down: 3‑5 km easy jog

Adjust the interval duration or pace to match your own training paces using the Pacing app.

Closing Note

Give this 6‑by‑3‑minute workout a try this week and tweak the paces to suit your current fitness. You’ll be sharpening your speed for that sub‑240 marathon goal. Happy training, and feel free to customize the workout in the Pacing app – you’ve got this!