Berlin Marathon Speed Session

Workout - Berlin Marathon Speed Session

• 10min @ 6'00''/km
• 6 lots of:
  • 1.0km @ 3'17''/km
  • 2min rest
• 10min @ 6'00''/km

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Intro: Ben Parkes breaks down his speed session for Berlin Marathon training using the Nike Alphafly 2, and asks if these will be his race shoe. We’ve pulled together the essentials so you can run this workout yourself. Watch the full video for the context.

Key points:

• Begin with 3-4 km of easy running in the new Alphafly 2 to prime your legs before any hard work.
• The main workout uses short repeats of about 1 km each, at roughly 3:15-3:20 per km (equivalent to 5-10K race pace), with 2 minutes of easy jogging in between.
• Ben does 5-6 reps total, adapting for wind and elevation changes along the riverside route.
• Training in less than perfect conditions builds physical strength and mental toughness for race day.
• On the shoe: the Alphafly 2 is wider, more stable, and quieter than the previous version, a solid choice for marathon-distance repeats.

Workout example:

1. Warm-up: 3-4 km easy (comfortable effort).
2. Speed repeats: 5-6 x 1 km at about 3:15-3:20 per km pace.
   • Keep effort steady, aim for even splits across all reps.
   • Recovery: 2 min easy jog (or walk) between each repeat.
3. Cool-down: 1 km easy, then a relaxed jog back (about 1 km).

Practical tips:

• Do this workout on terrain that tests you (wind, hills, variable surfaces) to prep for race conditions.
• Use your watch or the Pacing app to set your 3:15-3:20 per km target and track times.
• Make recovery jogs actually easy. This is restoration, not another rep.
• Test shoes like the Alphafly 2 on speed days before bringing them to the start line.

Closing note: Pull on your shoes, lock in your pace with the Pacing app, and run this session. Adjust the rep length or rest based on how you’re feeling.

References

• Training for the BERLIN MARATHON, speed session in Nike Alphafly 2 - will this be my next race shoe? - YouTube (YouTube Video)