Valencia 10K Pace Repeats

Workout - Valencia 10K Pace Repeats

• 22min @ 6'00''/km
• 6 lots of:
  • 3min @ 3'23''/km
  • 2min 30s rest
• 4.0km @ 6'00''/km

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Intro

Here’s a breakdown of “Sub 240 Marathon session!! 5 weeks to go.. training for Valencia episode 4!” from Ben Parkes. The workout is solid—we’ve laid it out below so you can run it this week. For all the coaching context, check out the full video.

Key Points

• Workout focus: Six 3-minute repeats targeting your 10K race pace (roughly 3:20–3:25 min/km), designed to sharpen leg turnover for a sub-240 marathon.
• Structure: Begin with 20–25 minutes of easy running, move into 6 × 3-minute intervals at 10K pace with 2–3 minute recovery jogs, then finish with 3–5 km at an easy pace.
• Practical tip: Hold the same pace across all six reps—this steady approach builds speed without burning out. Feeling rough? Back off the effort level while keeping your running form tight.
• Additional note: Ben’s plan also features a half-marathon at goal pace and a 30 km long run this week; you can shift interval lengths or paces depending on where you are in your own cycle.

Workout Example

Warm‑up: 20‑25 min easy jog (≈10‑15 km depending on fitness)

Main set: 6 × 3‑minute intervals @ 10K pace (≈3:20‑3:25 min/km)
  - Recovery: 2‑3 min easy jog or walk between intervals

Cool‑down: 3‑5 km easy jog

Plug your own paces into the Pacing app to customize this session for your current form.

Closing Note

Run this 6 × 3 session once this week, adjusting the paces to match your current fitness level. It will build the leg speed you need for your sub-240 target. Load it into the Pacing app when you’re ready—go execute it.

References

• Sub 240 Marathon session!! 5 weeks to go.. training for Valencia episode 4! - YouTube (YouTube Video)