THE BEST SPEED WORKOUTS to run a faster MARATHON, HALF, 10k or 5k! (TRY THEM!) - Ben Parkes

Aug 13, 2025

Intro

This is a quick summary of “THE BEST SPEED WORKOUTS to run a faster MARATHON, HALF, 10k or 5k! (TRY THEM!)” from Ben Parkes. It’s a great watch — we’re breaking it down so you can try the workouts today. Be sure to check out the full video for all the details.

Key Points

Add one speed session per week to your regular training; all abilities can do them. If you’re new to this type of training, it’s worth Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them to understand why these sessions are so effective.
Always start with a dedicated warm‑up (1‑3 km easy jog + drills) and finish with a 1‑3 km easy cooldown.
Session 1 – 3‑minute & 1‑minute reps: 3‑min intervals at 5k‑10k pace (a bit slower than 5k) and 1‑min intervals at roughly 3k pace. The shorter, faster reps are particularly potent for improving your race day performance. For a deeper dive into race-specific strategies, check out these proven interval strategies to cut minutes off your 5k time. Reps: beginners 4× each, intermediates 5×, advanced 6× each. 60‑90 sec recovery.
Session 2 – Pyramid: 1‑2‑3‑4‑5‑4‑3‑2‑1 minute reps. 1‑3 min reps at 5k‑10k pace, 4‑5 min reps at 10k pace. This workout is a fantastic way to develop your sense of pace, a crucial skill for longer races. If you’re targeting that distance, you can find more guidance in our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. 60‑90 sec recovery.
Session 3 – Longer reps: 8‑minute reps (7 min at 10k‑half‑marathon pace, last 1 min at 5k pace). These longer intervals are excellent for building the stamina required for a strong 10k or half marathon. Beginners 3 reps, intermediates 4, advanced 5. 60‑90 sec recovery.
Bonus – Progressive Run: 6 km (beginner), 8 km (intermediate), 10 km (advanced). Start easy, finish each kilometre ~10 sec faster than the previous, ending at 5k effort. This helps you practice finishing strong and avoid going out too fast.

Workout Example (Pyramid Session)

Warm‑up: 1‑3 km easy jog + drills.
Intervals:
- 1 min @ 5‑10k pace, 60 s recovery
- 2 min @ 5‑10k pace, 60 s recovery
- 3 min @ 5‑10k pace, 60 s recovery
- 4 min @ 10k pace, 60 s recovery
- 5 min @ 10k pace, 60 s recovery
- Then reverse: 4‑3‑2‑1 min with same paces and recovery.
Cooldown: 1‑3 km easy jog.

Feel free to adjust the number of reps based on your level. Use your watch to monitor lap paces and aim for ~10 seconds faster each successive kilometre in the progressive run.

Closing Note

Give these sessions a try this week—tweak the paces to match your own 5k, 10k, half‑marathon or marathon targets using the Pacing app. Whether you’re aiming to conquer your next race or simply improve your overall fitness, incorporating structured speed work is a game-changer. Have fun, stay safe, and enjoy getting faster! 🚀