Ben Parkes' K-Reps & Fast Finish
Workout - Ben Parkes' K-Reps & Fast Finish
- 12min @ 5'45''/km
- 4 lots of:
- 5min @ 5'00''/km
- 3min 30s rest
- 3 lots of:
- 200m @ 4'30''/km
- 1min rest
- 12min @ 6'00''/km
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Ben Parkes walks through his LONDON MARATHON SESSION and FIRST RUN IN NEW BALANCE RC Elite 2.. doubly SURPRISED! S8E1. The full video is worth watching for all the nuances, but here’s what you need to know to run this session yourself.
Key Points:
- Start with 6 km of easy running, then transition into k‑reps—5‑minute intervals at 3:10–3:15 min/km pace that match your current 5‑k/10‑k fitness level.
- Between each interval, 600 m of steady recovery jogging gives you the break you need before the next push.
- Close the workout with three 200‑m repeats at around 2:45–2:50 min/km, aiming for roughly 3‑minute-per-km effort on these short bursts.
- The entire session was completed in the new New Balance RC Elite 2 shoes, which showed excellent performance—light, responsive, and comfortable whether running steady or fast.
Workout Example:
- Warm‑up: 6 km at an easy pace (roughly 5:00 min/km).
- K‑Reps (4–5 reps):
- Run 5 min at 3:10–3:15 min/km.
- Jog 600 m (about 1 min) to recover.
- Repeat.
- 200‑m Fast Repeats (3×):
- Run 200 m at ~2:45 min/km (approximately 3‑minute per km intensity).
- Take an easy jog back to the start for full recovery.
- Cool‑down: Jog easily back to the park.
Closing Note: Try this combination of steady k‑reps and short 200‑m efforts in your next park session. Use the Pacing app to dial in your intervals based on current fitness, adjust as needed, and have a great run. Stay safe and keep improving! 🚀
References
- LONDON MARATHON SESSION and FIRST RUN IN NEW BALANCE RC Elite 2.. doubly SURPRISED! S8E1 - YouTube (YouTube Video)