Ben Parkes' Mixed-Pace 32k Long Run

Workout - Ben Parkes' Mixed-Pace 32k Long Run

• 3.0km @ 6'00''/km
• 2 lots of:
  • 5.0km @ 5'10''/km
  • 8.0km @ 6'00''/km
• 3.0km @ 7'00''/km

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Ben Parkes’ vlog Goodwood 5k RACE.. what really happened (not my fault!) plus 20 mile long run and mini RANT! captures plenty of race-day complications. If you want to enter your next race prepared and without unexpected hiccups, our Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time guide covers battle-tested approaches. Here, we’re unpacking his long-run session—something you can apply on your next outing. The full video contains additional insights worth watching.

Key Points:

• Avoid running the same pace for your whole long run. Instead, mix easy segments with marathon-pace blocks—this hits multiple energy systems. For a closer look at the science, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Ben’s 20‑mile (≈32 km) session opens with a 3 km easy jog, followed by 5 km at true marathon pace (≈3:45 min km), coasting easy to the 16 km point, then mirroring the easy 16 km return to where he started.
• Strava’s race segments offer a quick way to check course distance and catch inaccurate race markers.
• When grip is iffy, resist the urge to lock into one pace. Shifting effort keeps both body and mind engaged.

Workout Example:

20‑mile (≈32 km) Long‑Run
1. 3 km easy jog – warm‑up
2. 5 km at marathon pace (≈3:45 min km)
3. Easy run to 16 km mark (≈3 km easy per km) – enjoy the scenery
4. Turn around at 16 km and jog back to the start (16 km easy)
Total: ~32 km, overall average ~4:02 min km with two marathon‑pace blocks.

Adjust distances and paces to fit your current fitness. While this template suits marathon training well, mixing intensities works across all distances. For shorter targets, Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance breaks down how to apply this approach.

Closing Note: Pull on your gloves, head out to the Worth Way, and tackle this variable-pace run whenever you’re ready. The Pacing app lets you dial in your splits to match where you are now—get out there and chase those goals.

References

• Goodwood 5k RACE.. what really happened (not my fault!) plus 20 mile long run and mini RANT! - YouTube (YouTube Video)