Endurance K-Repeats Long Run

Workout - Endurance K-Repeats Long Run

• 2.0km @ 5'45''/km
• 10 lots of:
  • 1.0km @ 3'40''/km
  • 1.0km @ 4'35''/km
• 1.5km @ 7'00''/km

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Intro: Ben Parkes presents The goal for Valencia Marathon - tough long run session - plus cross training! in this helpful video. We’ve distilled the key elements so you can get the workout done today. Check out the full video for the complete rundown.

Key Points:

• A 90-minute long run with 10 × 1 km repeats at approximately half-marathon pace (about 3:40 min/km).
• Each fast 1 km block is paired with a 1 km recovery at an easy pace (roughly 4:30–4:40 min/km), which trains the body to sustain hard efforts even when tired.
• Cross-training forms a major part of the plan—cycling, stationary bikes, and ellipticals—combined with regular strength and yoga to prevent injury as mileage builds.
• Two long runs per week, supplemented with easy recovery sessions and a second daily workout of cycling or strength work.

Workout Example:

Warm‑up: 2 km easy jog

Repeat 10 times:
  • 1 km @ ~3:40 min/km (half‑marathon pace)
  • 1 km @ ~4:35 min/km (easy recovery)

Cool‑down: 1‑2 km easy jog
Total time ≈ 90 min, ~10 km fast + 10 km recovery

Tailor the paces to your current half-marathon or 10K fitness level. If needed, swap the 1 km recovery segment for a walk.

Closing Note: Run this session, adjust the repeats to match your pace, and record it in the Pacing app. You’re building the endurance your Valencia goal demands, all while protecting your strength and staying injury-free. Happy running! 🚀

References

• The goal for Valencia Marathon - tough long run session - plus cross training! - YouTube (YouTube Video)