Training for the BERLIN MARATHON, speed session in Nike Alphafly 2 - will this be my next race shoe? - Ben Parkes

Aug 13, 2025

Intro: This is a quick summary of Training for the BERLIN MARATHON, speed session in Nike Alphafly 2 – will this be my next race shoe? 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:

Warm‑up the legs with 3–4 km easy running in the new Alphafly 2 before any hard effort.
The core speed session consists of multiple short reps (≈1 km each) run at a fast 3:15–3:20 per km pace (roughly 5–10 k race‑pace) with about 2 minutes of easy jogging between reps.
Ben runs 5–6 reps total, adjusting the distance to the windy, hilly conditions of the river‑side promenade.
He emphasizes training in variable weather to build both physical and mental resilience for race day.
Practical shoe notes: the Alphafly 2 feels wider, more stable, and quieter than the previous model—good for marathon‑length efforts.

Workout Example:

Warm‑up: 3–4 km easy (comfortable effort).
Speed Repeats: 5–6 × 1 km @ ~3:15–3:20 per km pace. 
- Keep effort consistent; aim for even splits.
- Recovery: 2 min easy jog (or walk) between each repeat.
Cool‑down: 1 km easy, then a relaxed jog back to the start (≈1 km).

Practical Tips:

Practice in windy or hilly terrain to simulate race‑day stressors.
Use a watch or the Pacing app to set your target 3:15–3:20 per km pace and monitor splits.
Keep recovery jogs truly easy—focus on active recovery, not slowing down too much.
Test new shoes on speed days to gauge comfort, stability, and noise level before race use.

Closing Note: Grab your shoes, set the pace in the Pacing app, and give this speed session a go—feel free to adjust the interval distance or recovery time to match your current fitness. Have fun, stay strong, and get ready to crush the Berlin Marathon! 🚀