Ben Parkes' Marathon Speed Session
Workout - Ben Parkes' Marathon Speed Session
- 15min @ 6'00''/km
- 1.0km @ 3'15''/km
- 2min rest
- 1.0km @ 3'15''/km
- 2min rest
- 1.0km @ 3'15''/km
- 2min rest
- 1.0km @ 3'15''/km
- 2min rest
- 4.0km @ 6'00''/km
- 1.0km @ 3'15''/km
- 2min rest
- 1.0km @ 3'15''/km
- 2min rest
- 1.0km @ 3'15''/km
- 2min rest
- 1.0km @ 3'15''/km
- 2min rest
- 4.0km @ 6'00''/km
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Intro
Here’s a breakdown of Ben Parkes’ “Nike ZoomX Streakfly First Review - BIG Marathon Session!”—a worthwhile watch that walks you through the workout so you can try it out today. Check out the full video for complete details.
Key Points
- At approximately 200 g, the Streakfly is a neutral road shoe with ZoomX foam and a distinctive shank that delivers spring-loaded transitions. Road-legal for racing, but its 32 mm stack height bars it from track use.
- Ben takes on a 5–10 k speed workout targeting 3:15–3:20 min/km (roughly 5:10–5:15 min/mile), ideal for sharpening your marathon readiness.
- The structure revolves around k-reps (1 km repeats) with quick walking breaks, followed by easy running to tie it all together.
Workout Example
6 km easy warm-up
4 × 1 km @ ~3:15–3:20 min/km (2-min walk recovery)
4 km easy jog (to keep legs loose)
4 × 1 km @ ~3:15–3:20 min/km (2-min walk recovery)
4 km easy jog (cool-down)New to this pace? Start at 3:30–3:35 min/km and build from there.
Practical Tips
- Use a watch or the Pacing app to set 1 km lap splits with 2-minute walking breaks between efforts.
- Maintain quick cadence (roughly 180–190 spm) and short ground contact to maximize the shoe’s spring.
- Feeling loose in the shoe? Test a half-size down at the store—a snug fit keeps your ankle locked in.
- Keep the recovery walk brisk but stick to 2 minutes—enough to bounce back without losing steam.
Closing Note Give this 1 km repeat workout a shot with the Streakfly at your next speed session, and adjust the paces to match your current fitness using the Pacing app. Happy running!