Endurance K-Repeats Long Run

Workout - Endurance K-Repeats Long Run

• 2.0km @ 5'45''/km
• 10 lots of:
  • 1.0km @ 3'40''/km
  • 1.0km @ 4'35''/km
• 1.5km @ 7'00''/km

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Intro: Ben Parkes presents The goal for Valencia Marathon - tough long run session - plus cross training!. The key elements are below so you can run the workout today. Watch the full video for the complete rundown.

Key points:

• A 90-minute long run with 10 x 1 km repeats at about half-marathon pace (around 3:40 min/km).
• Each fast 1 km is paired with a 1 km recovery at an easy pace (around 4:30-4:40 min/km). Trains the body to hold hard efforts when tired.
• Cross-training is a big part of the plan: cycling, stationary bikes, ellipticals. Combined with regular strength and yoga to prevent injury as mileage builds.
• Two long runs a week, plus easy recovery sessions and a second daily workout of cycling or strength.

Workout example:

Warm‑up: 2 km easy jog

Repeat 10 times:
  • 1 km @ ~3:40 min/km (half‑marathon pace)
  • 1 km @ ~4:35 min/km (easy recovery)

Cool‑down: 1‑2 km easy jog
Total time ≈ 90 min, ~10 km fast + 10 km recovery

Tailor the paces to your current half-marathon or 10K fitness. If needed, swap the 1 km recovery for a walk.

Closing note: run this session, adjust the repeats to your pace, and record it in the Pacing app. Builds the endurance your Valencia goal demands.

References

• The goal for Valencia Marathon - tough long run session - plus cross training! - YouTube (YouTube Video)