Ben Parkes' Up-Tempo Threshold

Workout - Ben Parkes' Up-Tempo Threshold

• 10min @ 6'00''/km
• 8.0km @ 5'22''/km
• 5min @ 6'00''/km

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Ben Parkes breaks down his 2:25 marathon run in Valencia, and the video is packed with actionable training methods. Below, we’ve distilled the key takeaways—grab what works for you and test it out. The full video has plenty more context worth exploring.

Key points

• Consistency matters most – Most of Ben’s weekly running stayed relaxed—heart rate around 142 bpm—which let him build volume without exhaustion. Over his training block, he covered 2,306 km at roughly 4 min/km average.
• Three core sessions:
  1. Hill repeats – 2.5 km repeats on Box Hill, three times weekly, pushed hard but controlled.
  2. Up-tempo segments – Steady 5–8 km runs just under threshold pace (roughly 10 seconds per km faster than marathon goal pace). This type of work appears across distance categories; our Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance guide shows how it translates to shorter racing.
  3. 1 km repeats – 1 km efforts with heart-rate spikes and complete recovery between. A time-tested approach to raising VO2 max capacity. Want the science? Our Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them guide breaks down how these work.
• Nutrition – Food choices lean whole-food, plant-based. After each run, refuel within 30 minutes (mix of protein and carbs). One 10 km fasted session per week rounds out the nutrition plan.
• Recovery – Daily foam rolling, solid sleep, and staying hydrated are the foundation. Strength work stays simple—kettlebells and dumbbells at home, no membership required.
• Hill-based long runs – Weekly runs on hilly terrain (reaching 30 km, with occasional 50 km efforts) that build both physical resilience and mental grit.
• Race selection – Stick to two or fewer warm-up events, and keep them at least 4–5 weeks before the main marathon.

Workout example you can try today

Monday: Easy 8 km @ 5:30–5:45 /mi (≈9 min/km)
Wednesday: 2.5 km hill repeat x3 (hard effort, jog down for recovery)
Friday: 5 km up‑tempo @ 5:00 /mi (≈8 min/km)
Saturday: Long run 20 km on mixed terrain, include 2–3 short (1 km) strides at the end
Sunday: Recovery roll + 10 min mobility + optional 3 km easy

All paces are shown in minutes per mile (≈ minutes per kilometre in brackets) – adjust to your own speed using the Pacing app.

Practical tips you can start now

• Build your weekly volume by keeping most runs at an easy heart-rate zone.
• Block off one run per week as a fasted session to improve your fat-burning system.
• Strides (4 × 100 m at the end of an easy run) improve form and cadence. For shorter-distance racing, dedicated speed work goes deeper—check our Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time article for more.
• Strength stays minimal and home-based: kettlebell swings (2 sets of 10) and dumbbell rows (3 sets of 10) per session.
• Map out your racing schedule well in advance, then guard your taper period closely.

Closing note Test these workouts, scale the paces to match where you’re at, and log your data in the Pacing app. You’ll build a stronger, more durable marathon fitness—now get out there and have fun.

References

• How I Ran a 2:25 Marathon in Valencia - Tips, Tricks and What’s Next! S1E11 - YouTube (YouTube Video)