Berlin Marathon Speed Session

Workout - Berlin Marathon Speed Session

• 10min @ 6'00''/km
• 6 lots of:
  • 1.0km @ 3'17''/km
  • 2min rest
• 10min @ 6'00''/km

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Intro: Ben Parkes broke down his speed session for Berlin Marathon training using the Nike Alphafly 2—and we want to know if these will be his race shoe. We’ve pulled together the essentials so you can run this workout yourself. Don’t miss the full video to see all the context.

Key Points:

• Begin with 3–4 km of easy running in the new Alphafly 2 to prime your legs before any hard work.
• The main workout features short repeats of about 1 km each, run at roughly 3:15–3:20 per km (equivalent to 5–10 k race pace), with 2 minutes of easy jogging in between.
• Ben does 5–6 reps total, adapting based on the wind and elevation changes along the riverside route.
• Training when conditions aren’t perfect builds both physical strength and mental toughness for race day.
• On the shoe: the Alphafly 2 is wider, more stable, and quieter than the previous version—a solid choice for marathon-distance repeats.

Workout Example:

1. Warm‑up: 3–4 km easy (comfortable effort).
2. Speed Repeats: 5–6 × 1 km @ ~3:15–3:20 per km pace.
   • Keep your effort steady; aim for even splits across all reps.
   • Recovery: 2 min easy jog (or walk) between each repeat.
3. Cool‑down: 1 km easy, then a relaxed jog back (≈1 km).

Practical Tips:

• Do this workout on terrain that tests you—wind, hills, variable surfaces—to prep for race conditions.
• Use your watch or the Pacing app to set your 3:15–3:20 per km target and track your times.
• Make your recovery jogs actually easy—this is about active restoration, not hitting lower numbers.
• Test shoes like the Alphafly 2 on speed days before bringing them to the start line.

Closing Note: Pull on your shoes, lock in your pace with the Pacing app, and tackle this speed session. Adjust the rep length or rest periods based on how you’re feeling. Go out there and run strong—you’ve got this for Berlin. 🚀

References

• Training for the BERLIN MARATHON, speed session in Nike Alphafly 2 - will this be my next race shoe? - YouTube (YouTube Video)