Valencia 10K Pace Repeats

Workout - Valencia 10K Pace Repeats

• 22min @ 6'00''/km
• 6 lots of:
  • 3min @ 3'23''/km
  • 2min 30s rest
• 4.0km @ 6'00''/km

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Intro

A breakdown of Sub 240 Marathon session!! 5 weeks to go.. training for Valencia episode 4! from Ben Parkes. The workout is solid. Here’s the layout so you can run it this week. The full video has the coaching context.

Key points

• Workout focus: six 3-minute repeats at 10K race pace (roughly 3:20-3:25 min/km) to sharpen leg turnover for a sub-240 marathon.
• Structure: 20-25 minutes easy, then 6 x 3-minute intervals at 10K pace with 2-3 minute recovery jogs, then 3-5 km easy.
• Practical tip: hold the same pace across all six reps. Steady builds speed without burning out. Feeling rough? Back off effort while keeping form tight.
• Note: Ben’s week also has a half-marathon at goal pace and a 30 km long run. Shift interval lengths or paces to your own cycle.

Workout example

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

Main set: 6 x 3-minute intervals at 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

Plug your own paces into the Pacing app.

Closing note

Run this 6 x 3 session once this week, adjusting paces to your fitness.

References

• Sub 240 Marathon session!! 5 weeks to go.. training for Valencia episode 4! - YouTube (YouTube Video)