Ben Parkes' Pro Marathon 10x1k

Workout - Ben Parkes' Pro Marathon 10x1k

• 10min @ 5'00''/km
• 10 lots of:
  • 1.0km @ 3'30''/km
  • 2min rest
• 10min @ 5'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/ben-parkes-pro-marathon-10x1k-e9c1d049

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

Ben Parkes’ latest video, Sub 240 HARD Marathon Long Run Session! & HUGE UTBT race announcement!, features a challenging workout worth exploring. We’ve outlined the essential details below so you can try it right away. Watch the full video for complete context.

Key Points

• Warm-up: Start with 2 km of easy jogging, followed by 4.5–5 km at 3:30–3:40 min/km (a tempo pace between 10K and half-marathon intensity).
• Main set: 10 × 1 km repeats with 2 minutes of walking recovery between reps.
• Maintain consistent effort throughout—don’t go all-out. Aim for a steady 3:30–3:40 min/km pace on each kilometer.
• Wear heavier shoes for this session and save your lighter race shoes for later.
• This workout builds endurance and power for long-distance racing, such as the upcoming UTMB and a marathon in La Palma.

Workout Example

Warm-up: 2 km easy jog

Main set (10×1 km):
  • Run 1 km @ ~3:30–3:40 min/km
  • 2-minute walk recovery
  Repeat 10 times

Cool-down: 5–10 km easy jog at comfortable pace

Adjust the pace in the Pacing app to suit your current fitness.

Closing Note

Try this workout on your next long-run day. Tailor the paces to your training plan, and relish the mountain setting. The Pacing app makes it simple to customize the intervals. Enjoy your run!

References

• Sub 240 HARD Marathon Long Run Session! & HUGE UTMB race announcement! - YouTube (YouTube Video)