Ben Parkes' Final 20k Long Run

Workout - Ben Parkes' Final 20k Long Run

• 7min 30s @ 6'30''/km
• 20.0km @ 4'25''/km
• 7min 30s @ 7'00''/km

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Intro

Ben Parkes covers Final LONG RUN (bit scared!) before Brooklyn & INSANE Night of the 10k PB’s action! EPIC RUNNING! in what’s a genuinely engaging video. The full version has all the details—here’s what you need to execute the workout.

Key Points

• Run 20 km (≈ 12.4 mi) at 4:20‑4:30 min/km (roughly 6:55‑7:15 min/mi)—stay at the upper end of easy pace, nothing fast, just consistent effort.
• The day before the marathon, squeeze in a 3‑4 km shake‑out run at a comfortable, conversational pace.
• Treat it as mental prep for the race: focus on relaxing, soaking in your surroundings, and keeping intensity off the table.
• Ben then previews the Night of the 10‑k PB event: 25 laps (10 km) around a track, fireworks, plus a racing option for sub‑40 min females and sub‑33 min males.

Workout Example

20 km Easy Long Run

• Distance: 20 km (≈12.4 mi)
• Pace: 4:20‑4:30 min/km (6:55‑7:15 min/mi)—keep it conversational and easygoing.
• Goal: Develop aerobic endurance, rehearse marathon pacing, stay loose.

Shake‑out Run (Optional)

• Distance: 3‑4 km (≈2‑2.5 mi)
• Pace: Conversational and easy (around 5:00‑5:30 min/km)—helps keep the legs fresh before race day.

Closing Note

Run this workout before your next race. Use the Pacing app to set your own easy-run paces, and tap into both the mental sharpness and fitness payoff. You’ve got this.

References

• Final LONG RUN (bit scared!) before Brooklyn & INSANE Night of the 10k PB’s action! EPIC RUNNING! - YouTube (YouTube Video)