Lanzarote Banked Intervals
Workout - Lanzarote Banked Intervals
- 10min @ 8'00''/km
- 10min @ 6'00''/km
- 10min @ 5'00''/km
- 10min @ 9'30''/km
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Here’s a breakdown of BIRTHDAY LONG RUN IN LANZAROTE holiday vlog 2/2 from Ben Is Running—definitely worth watching. We’ve pulled out the main takeaways so you can put this session into practice immediately.
Key Points
- Harness the island’s powerful coastal winds for added resistance: run into the headwind on your way out, then let it push you back on the return leg.
- Run your long run at a manageable easy pace (12 km around 4:57 min/km) to build aerobic fitness without pushing too hard.
- Layer in a “banked” speed session: 10 minutes at 3:45 min/km (just below half-marathon pace) paired with 10 minutes at 3:00 min/km (5k pace) in a continuous 20-minute block.
- After finishing: rub down with CBD or anti-inflammatory balm, then alternate with a freeze-roll to ease shin-splint discomfort.
Workout Example
- Wind-Resistance Run: Head 6 km north along the coast (straight into the headwind) at an easy pace. Reverse direction and cover the same 6 km on the way back with the wind at your back. The outbound leg becomes your resistance session; the return naturally feels lighter, creating a wind-powered tempo effort.
- 12 km Easy Run: Cruise at roughly 4:57 min/km (about 59 minutes for the full distance). Perfect as a gentle recovery day or maintenance run.
- 10-Minute Banked Interval (works well on a treadmill): Run 10 minutes at 3:45 min/km, then 10 minutes at 3:00 min/km. Run through the cycle again to complete 20 minutes of work. Scale the paces to your own current half-marathon and 5k targets.
Closing Note Test out these wind-powered and easy-paced runs on your next session. You can adjust distances and speeds in the Pacing app to fit your current fitness. Run well and keep at it!
References
- BIRTHDAY LONG RUN IN LANZAROTE holiday vlog 2/2 - YouTube (YouTube Video)