The Final Workout: Ready to Break 2:20 in London? - Ben Is Running

Aug 13, 2025

Intro: This is a quick summary of The Final Workout: Ready to Break 2:20 in London? from Ben Is Running. It’s a solid 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:

The session is a 15‑minute warm‑up (~3 km) followed by 4 × 6‑minute repeats at true marathon pace.
Ben targets 3:18–3:20 min per kilometre (≈5 min 30 s per mile) to simulate a 2 h 20 min marathon effort.
Training at altitude adds 10–15 s per km; now he’s confirming sea‑level pace after a Kenya camp.
He uses a 400 m loop to keep pacing tight and to stay focused on effort.
Practical tips: run in race shoes, trust the loop for consistent effort, and note heart‑rate/lactate stays low during the effort.

Workout Example:

Warm‑up: 15 min easy jog (~3 km).
Main set: 4 × 6 min at 3:18–3:20 / km (run the 400 m loop 9–10 times per repeat). Keep effort steady – no surges, just hold the marathon‑pace feel.
Cool‑down: 5‑10 min easy jog. Total time ≈ 24 min, total distance ≈ 2.4 km of hard effort.

Closing Note: Try this 4×6‑minute marathon‑pace loop today and adjust the paces to match your own target (e.g., 3:20 / km for a 2 h 20 min goal). You can easily customize the intervals in the Pacing app to fit your training plan. Have fun, stay consistent, and get that race‑day confidence flowing! 🚀