Ben Parkes' Key Marathon Session
Workout - Ben Parkes' Key Marathon Session
- 12min @ 5'45''/km
- 6 lots of:
- 1.0km @ 3'17''/km
- 2min rest
- 6 lots of:
- 200m @ 2'30''/km
- 2min 30s rest
- 12min @ 6'00''/km
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Ben Parkes’ video 4 WEEKS TO GO marathon session! Full month training summary and our 2023 race plans! lays out a month-long preparation worth studying. Here’s the core workout structure and pacing strategy.
Key Points:
- Weekly volume climbs from 100 km to 140 km, mixing easy runs, long runs, and quality speed work.
- The signature interval session starts with a 5 km warm‑up, followed by 6 × 1 km at about 3:15‑3:20 min/km with 2‑minute jog recovery, then 6 × 200 m fast repeats with 2:30 min recoveries, and a short cool‑down.
- Long runs sampled: a 20‑mile (≈32 km) run at ~4:28 min/km, a 35 km run at ~4:26 min/km, and a “Box Hill” threshold session on 20 km total with 500 m repeats.
- London Marathon target: BQ (under 3:30 h) with effort paces around 3:15‑3:20 min/km for 10 km work and 3:30 min/km for half‑marathon efforts.
- Keep recoveries short (90‑120 s) between repeats to maintain elevated heart rate, and add a few easy minutes at the end to clear lactate.
Workout Example:
5 km easy warm‑up (easy‑pace, ~5:30‑6:00 min/km)
6 × 1 km @ 3:15‑3:20 min/km
→ 2 min jog recovery between each 1 km
6 × 200 m @ 2:30 min/km (or fast 200‑m effort)
→ 2:30 min jog recovery between each 200 m
5 km cool‑down (easy pace)Adjust the target paces to your current ability using the Pacing app.
Closing Note: Run this session and scale the intervals to match where you are right now. Continue building weekly mileage and stay locked in on your goal.
References
- 4 WEEKS TO GO marathon session! Full month training summary and our 2023 race plans! - YouTube (YouTube Video)