Fast Finish Long Run
Workout - Fast Finish Long Run
- 12min @ 6'15''/km
- 25.0km @ 5'45''/km
- 5.0km @ 4'00''/km
- 10min @ 7'00''/km
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This is a quick breakdown of Trail RUNNING in MALLORCA – Training for the MOZART 100 2019 – S2 E6 by Ben Parkes. The full video deserves a watch—here we’ve pulled together the essential takeaways so you can apply the workout right away.
Key Points:
- Most races share GPX files that lay out long trail routes; download these and load them onto your GPS watch (Garmin, Strava, etc.) to follow the path.
- Keep nutrition straightforward and whole-food focused: nuts, olives, fruit, and the occasional gel; changing up what you eat helps keep your stomach settled on tricky terrain.
- Add a speed finish to the final 4‑5 km of long runs—it builds endurance and mental strength by applying structured training principles. This approach appears in our resource on Mastering Interval Training: Science-backed Workouts and How a Smart App Can Personalize Them.
Workout Example:
- Route set‑up: Find a 30 km GPX file from a local race, transfer it to your watch, and follow it on your run.
- During the run: Keep a steady, comfortable effort going for most of the way.
- Strong Finish (final 4–5 km):
- Increase your pace meaningfully. Ben targets 4:00 min per km (or your equivalent pace) for those final 5 km—a pace that demands real effort. To develop this kind of speed, explore our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
- Use your watch’s lap button to mark the 5 km section and lock in on controlled speed increases.
- Finishing hard teaches you to maintain your pace when your body is tired—a lesson that applies to ultras and Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance efforts alike.
Closing Note: Test out Ben’s approach on your next long trail run. Tailor the distances and paces using the Pacing app to match where you are fitness-wise—the essential piece is the focused finish. Get out there and keep crushing those climbs.