BEST EVER SESSION FOR 10K!! this SURPRISED ME. plus race ANNOUNCEMENT!

[@BenParkes]

Where is your favourite place to do your sessions? The park? Track? Roads? Tow Path?!

[@ThatRunningGuy]

The Track👍 Brings back so many great memories of when I used to run as a teenager many many many years ago

[@nataliehargrave2605]

Anywhere flat! We don’t have too much of that here in Bath. Managed to smash a 3x2 mile 10K workout in prep for next weekend’s race this morning though - feeling strong!

[@TheDeterminedRunner]

Trails, it's always trails for every type of session for me, trail trails, glorious trails 😀🏃

[@waynehearne5498]

Lydiard Park here in Swindon. Love running round there. Bring backs great memories of fun I used to have there as a kid. Also where one of our 2 park runs are held.

[@FenboyTim]

Whitemoor Prison, well the road by the site....It’s flat, straight, 950m before any corners and seem to instinctively run fast there 🤔😂💪🏻

[@TheFODRunner]

It wasn’t the shoes.... it was the 🥯 + 🥑! Incredible pace well done 👏

[@BenParkes]

Strong emoji game there Andy! 🤜🤛

[@waynehearne5498]

Well done Ben and Sarah. Your passion for Running is infectious and keeps us all coming back for more.

[@frolswe]

Looks like a brutal session. Well done and gl with the race :-)

[@BenParkes]

Thank you Fredrik! Good luck with your running too!

[@SomethingNick]

Damn I run Victoria Park all the time hope I see you guys around one day, I usually do my long run there on Sundays since the food trucks come out for my "recovery meal"

[@BenParkes]

Haha.. sadly the food trucks weren’t there yesterday when we did this. They are great though! See you running there soon!

[@diggdirkler]

Same, mate. All these run-celebs running Victoria Park all I ever see is the same pink-haired girl on rollerskates 😔

[@staceyc2457]

Great video.. Good luck Ben! You’ve been a joy to watch, getting stronger and stronger! Both you and Sarah are very inspiring 🙃 Keep up the great work!

[@wastelander1015]

Hats off to your recovery, Ben. You're going to smash the 10k for sure. Cheers!

[@brandon_toal]

Love the attitude you carry with you at all times Ben! Even during a tougher session like race pace intervals, you've got a huge smile and I think that makes all the difference. Awesome to see how much you enjoy training.

[@hummuswithpitta]

Saw you breeze past me in Viccy Park on Saturday! Great video and I will definitely be trying that workout out soon.

[@stoogemund]

Nice session Ben, so glad to see you running strong after your setback earlier in the year. I have a half marathon time trial tomorrow morning, aiming to break 1:30 for the first time! Have had a fantastic training block over the last few months, feeling ready now!

[@BenParkes]

Good luck Ken!! You can do it! Sub 90 minutes is yours tomorrow. 🙌

[@stoogemund]

@@BenParkes 1:29:17 was my time this morning. Very happy with that!!

[@waleedsulaiman651]

one can only really appreciate a 3min per Km if you run yourself. I started running since July 2020 and the pace some of the guys are running is mind blowing!!!!!!!!!!!

[@kevcasey1816]

Just started doing the moa speed session you put up ben...so good thanks so much mate! 🙏

[@leeriding4144]

Your form is pretty much back to pre ankle accident and your also back to chatting effortlessly while running at a good clip 🤙

[@jackwilliams2564]

Another 10 minutes of enjoyment, keep them coming👌🏼

[@BenParkes]

Cheers Jack! Glad you enjoyed it. All the best with your running! :-)

[@michaeldavid3720]

Thanks for the tips, you are inspiring me!

[@Silverbear1967]

Looking strong ✌️🌱

[@RobManser77]

It’s so good to see you back up to speed after the scary ankle injury. 👍🏻 I’ll be at Dorney on the 20th - a hastily booked first half marathon for me so I can get into the start group I want at my first marathon next September. I’m hoping it’s warmer than today!!

[@BenParkes]

See you there Rob!

[@mahrooz31]

Man you really know how to push yourself.. good luck 👍

[@paulcain1285]

Great effort, looked comfortable as well. Good luck in the 10KM nice to see some events happening again

[@mitchellatkins9701]

You have the great characteristic of gratefulness. That does a lot for your health and for others watching. Keep it up, mate

[@Gifdr]

Got my 10k Pb in Victoria Park so I’ll always enjoy it 😅

[@RunBuddyRun]

Ben - Your form looks on point. No joke. Nice drive!! I see PBs in your future. Keep those knees up and keep on inspiring us!

[@johnhopgood7328]

Love your videos Ben, you’re a very likeable chap 🙂 I like to do my speed work in our beautiful local park the only problem is so many trees gives a very inaccurate gps and the pace is all over the place 😏

[@BenParkes]

I know what you mean.. the trees in this part of the park are ok, but in the other side they can interfere. Still, it’s always a lovely setting!

[@jdidsbury]

Great progress, Ben. Form looked sharp as we crossed paths on the Thames Path last Sunday. :)

[@joyridaz]

Alpha fly’s over vaporfly for a 10k/5k? Interesting, thought the weight might negate the longer distance benefits for a short race

[@kortex628]

How do u make 3min K’s look so easy, ur not lifting ur heels so high but ur running fast wut

[@jjonefiffier]

Might not be using his glutes verg mucg

[@iberiksoderblom]

The 1K/1K intervals are exactely what I'm going to do tomorrow. Just on an easy gravel trail route instead... Doing 2K/1K from time to time also.

[@derippies191]

Unbelievable pace! I just finished 15*200 today en my last one was an all-out sprint in 31'', so to see your average pace of 34'' is just insane. Good luck on your race, I'll keep my fingers crossed for a good time and equal feeling.

[@johanlarsson23]

great to see that you are back again in great running form!!

[@gary7542]

Cracking workout. Hope you smash all your races in 2021 and beyond.

[@Ian-oi2pe]

Great session. Love the area around the O2. Often booking a hotel on the Western Gateway (did the Victoria Dock Park Run last time we were there !). Will have to venture further out next time.

[@henrygodwin4826]

Love the 'What I eat in a day videos' looking forward to it. Also racing the 10k at Goodwood despite coming back from injury a few days ago.

[@BenParkes]

See you there Henry! Hope your return from injury is going well 🙌

[@newton0701]

You inspire me a lots ....Even I start running after your seing your videos

[@damienderwin6581]

Just bought a running hat and a Marathon plan... which I just wanted to see, as I'm sure I can learn so much just from, reading through it. Hopefully get to use it in the new year 🙏

[@BenParkes]

Thank you Damien! Hoping there will be lots of marathons back on next year. Thank you for the support!

[@kike2854]

congra, keep the motivational videos Ben!!

[@niqbal81]

Ah my beloved Victoria Park, where's the love button :) Amazing intervals, freaky pace

[@TheDeterminedRunner]

Great session Ben, those shoes certainly are the business, good to see how you've come back so strong, that breakfast must help 🥑🏃

[@gary_runs]

Well done Ben and Sarah.... Another great video!! 😊

[@nicodesimone1261]

Kudos to Sarah !!! I will try this session tomorrow Ben !! 💪🏻

[@BenParkes]

Enjoy Nico.. let us know how you get on!! 😀

[@rgweaver]

Wait is chuffed good or bad? Seriously it's great to see you bouncing back so well. Huge inspiration.

[@harzal6750]

It's been a while since I watch your running vlog. Love to see you injury free and happy definitely. Your form seems a bit different with valencia marathons where you run your best marathon pb. Wish you all best though.

[@lukereynolds711]

Running form is looking great. Nice one! 💪

[@richardpollitt462]

Straight back and knees high. Nice.

[@maybeonedayyes1698]

...great support from Sarah as always :)

[@InFeSs]

Can't wait to see Your 5k race with after this hard workouts! LETS GO!

[@GyulaJentetics]

Fantastic runner you are 👍🤘😉🏆🌟🎈

[@jasoncooper1898]

Hi is this your 5k pace your going? Would love to try this. I just got pb yesterday 90 minutes half marathon and now want under 3 hours marathon and your channel helps massively and Sarah's channel

[@BenParkes]

Was about 5k pace yes.. good luck jason!

[@simonhodgson4941]

Another great video Ben, great content 👍

[@olivernash9427]

Great video! Just bought a pair of Nb 1080 v10 like you recommended 😀

[@joetruelove2770]

Good workout. Those shorts are....interesting.

[@blastedpotato]

Ahh I’m on a break from running and this made me wanna run so badddd. I been biking and doing bike workouts though and they’re similar and fun but it’s not the same!

[@davecowdry6274]

Looking red hot with the form Ben! I don't do a lot of sessions at the moment as in base building phase at the moment but I'm thinking of joining my local run club at Bexley so I can use the track for sessions. Brilliant video once again. Oh BTW What is that white s-lab jacket?

[@BenParkes]

www.centurionultrarunningstore.com/products/salomon-s-lab-light-jacket it’s here (but sold out) you might be able to find it in stock elsewhere. Glad you enjoyed the video! 😀

[@Morfeusm]

Wait hold on are.. are they going backwards or it’s editing at 5:10 those people with poles.

[@damouk14]

It's weird 😂

[@tom_the_triplets_dad]

🤣🤣🤣🤣

[@BenParkes]

Great spot.. no idea what’s happening there!! Only just noticed it.. will have to look at the original footage

[@BenParkes]

Sarah said they were waking backwards every time we went past.. I never noticed! Very peculiar people in the park!

[@tombombadillo2970]

We live in a twilight world....

[@kirbster1977]

Brilliant workout, hoping you smash your PB! How do work out from your 1K splits what your on track for for the full 5K?

[@jaynerushton3442]

Great video !!! Motivated me

[@MrMadtaz01]

Doing the 10k at Goodwood, see you there good luck

[@josephraby9789]

Well glad to know that I’m not the only one that sounds like a Clydesdale 🐎 when running in AF 😂

[@triBenjamin]

whats the thoery / logic behind the paces you hit for this workout? Ie if you hit 3:20/km what could/should that translate to in a 5km event, is there some simple math?

[@BenParkes]

I’m not sure if there is an actual calculator.. but for me I’d like to think these reps and doing this session should translate into 5k race pace. But the conditions were so perfect when I ran this, so didn’t want to get too ahead of myself. But if you’re doing something similar in 3:20’s (average over all the reps) then that could well translate into 3:20/km goal pace. All the best!

[@JoshNishitani]

Id say if you could hit 5x1k @3:20s with 1 minute recovery (not 1k off like in this video) you could probably run pretty close to that pace for a 5k. 1k on 1k off, the rest is too long so you're likely to run faster than your 5k pace. That being said it all depends on the relative effort of the reps

[@JonsConsciousLife]

Great session Ben. That avocado bagel with the balsamic and such looked so good.

[@BenParkes]

One of my breakfast staples!! Always sets up a good day!

[@JonsConsciousLife]

Form looked great. Those shoes are loud but they work!

[@BenParkes]

Sooo loud! But yes, they sure are quick!

[@thedoberman6240]

Love that route at the end. Ran it myself the other for the first time - the views of Canary Wharf are incredible. Sadly moving out of London in March so keen to see all the sights on my long runs before saying goodbye. You got any personal favourites?

[@martincampbell6017]

Looking good ....enjoying your content and come back to fitness ,can I ask where could i acquire those orange shorts ,good luck on your 5k 😊

[@BenParkes]

www.nike.com/gb/t/aeroswift-5cm-running-shorts-QLJ2T6

[@richardeatwell3955]

Pleased to hear a full day of eating video is on the way 🙌

[@DroneRunner1975]

Well done, in this upload you only said 'so yea' 50 odd times. Considerably less than all previous vids. :-).... anyways, well done for getting back fit n ready to enter races.- ps - deffo cheat shoes ha, fav place is up on the moors of north west England (Lancashire).. Near Burnley actually ... I believe you raced there a while back.

[@gavinpritchard3833]

Well done Ben. Mate also recovering from injury. Finding the zone 2 running with some hard sessions mix in a real benefit. Also lifting weights on the legs. Weighted squats , lunges , deadlifts. Do you lift ? In your training. Cheers. Gav

[@BenParkes]

I don’t do much currently.. but do some occasional kettlebell work. Keep it up though Gav if it’s working for you!

[@gavinpritchard3833]

@@BenParkes will do mate. Take it steady Ben.

[@jamiexavier6654]

Victoria Park is my favourite place to run!! So jealous Ben!! :)

[@ollieking31]

Those alphaflys are calling my name... but 250 notes?!?!?

[@alexanderjames8615]

There's a 10k at QEOP this Saturday too if you fancy it

[@Gifdr]

Incredible session 👌🏼

[@ThatRunningGuy]

Great session Ben...you’re flying!! Can’t wait for my cap😁

[@BenParkes]

Thank you for the order!! Will go out on Monday for you. Really appreciate the support!

[@ThatRunningGuy]

@@BenParkes 👍 excited for the weekend, Sunday I’m racing Chris from ‘Here We Are Running’ in a 3k chaser race...he’s getting a 1:05 head start🤪 Chris vs Chris😃

[@BenParkes]

Good luck Chris! 🤣 looking forward to the video 🙌

[@ThatRunningGuy]

@@BenParkes thanks Ben

[@ThatRunningGuy]

@@BenParkes I lost, chris had a 1:05 head start and ended up beating me by 24 seconds...Just wasn’t feeling it. Right, I have an idea...running KZbinr chaser race at the same place (kenley areodrome). This time a 5k race. Because it’s a chaser race we would all (Ben Notley, Dan runs, here we are running, me and you) take our 5k PB’s and start slowest to fastest ie If someone’s PB was 20 min and another’s was 16 min, they would get a 4 min head start. Up for it? If so, DM me on Instagram ‘thatrunningguychannel’ Thanks Chris

[@graemebell5900]

great running is your cadence much higher on those 200 metre bursts v your 1 klm’s?

[@ianbritton7534]

Slappy slappy shoes on the Greenwich part

[@benharries8965]

Great workout !

[@MuseRunner]

quick question for london runners. which Park is best for flat/fast half marathon attempts please? i'm familiar with Bushy park but didn't know if you guys knew of a better on please?

[@BenParkes]

Battersea Park, Bushy or Victoria Park are your best options!

[@MuseRunner]

@@BenParkes fantastic! Cheers buddy 👍

[@GT-kx6hm]

Thanks for the vid. For your 1km and 200m ON portions, what were your cadence, stride length? Do you have target values for those?

[@BenParkes]

I have no idea in all honesty.. I just run! I didn’t have my chest strap on here, so they didn’t get measured..

[@wemorgan]

Will you wear your Stryd in those 5 and 10k raced you mention? A great opportunity to collect maximal effort data to populate your power duration curve.

[@WayneWBishop]

Go Sarah on the bicycle!!

[@joyridaz]

Question: I am curious what kinda mileage do you get out of the super shoes, and what determines the ceiling of life? Does the foam and/or plate lose pop? So they’re still runnable but not as fast, or do they get so compressed that there is loss of injury protection?

[@jm6734]

You know it's hardcore when the warm-up and cool-down ain't worth logging.. I count every meter :D

[@mwalters4728]

Decent quiet roads nearby, avoiding camber where I can and thumbs up to cars giving me good wide birth 👍😀

[@garethmaccauley3507]

They are a noisy pair of shoes :D On your stride your back lift on 5km pace doesn't seem as high to what I would expect for my amateur status. Is it something you work on to lift it higher or lower or just whatever happens naturally?

[@duathlondan1353]

How do you deal with lack of trails to run on in the UK at this time of year? Do your legs hold up okay running most of your miles on tarmac? Cheers ben!

[@Gianmaria.1]

Fortissimo Ben!!!

[@davidskidmore56]

Smashed it well done 💪💪

[@jkrunningproductions]

Hey Ben, running my first half marathon. When do you suggest taking gels?

[@BenParkes]

Around every 35 minutes is usually a good plan!

[@Teddy_J]

Well done! Do you prefer the alpha over the Next %?

[@BenParkes]

I do.. personally find them a bit quicker!

[@u01tam5]

What running belt are you using in this video?

[@BenParkes]

Naked band

[@garethmartin9058]

That's good session there Ben I have a job start on Monday hopefully it becomes permanent it something different what use to do

[@BenParkes]

All the best with it Gareth!!

[@garethmartin9058]

@@BenParkes cheers

[@mikuslembergs]

Hey, Ben, when did you run your first ultra (from the point when you started running)?

[@YeNZeC]

Was you at virginia water a while back ? Pretty sure i saw you at the totem pole.

[@ricklathem4210]

Was the 1K at your current 5k race pace? or goal RP?

[@stephanweaver1960]

Decent gait

[@johnbutters7530]

what's the Slab white jacket, Ben?

[@foxhunter9051]

Where did you find race Ben ? I was looking for something local .

[@andrewgilbertson5356]

Good show

[@cgazlan]

On pace 3. Off pace 4.30... Wow... Me on pace 8, off pace 10 😂

[@lorrainecowan7288]

Hi ben you done good in your running i put my name down for london marathon l do your warm up idone 13miles love running

[@ajeemajari3699]

Yoo Ben so the session is 1k fast 1k jogg? or what?

[@BenParkes]

Yes, that’s right!

[@MarkyMarkJ]

The white Kipchoge

[@mrrob6730]

1 km jog recovery?

[@BenParkes]

Yes 😀

[@mrrob6730]

Nice work!

[@TheChat911]

What a Jacket ?

[@transformational_runners]

Why spend so much on science in sports multivitamins?

[@BenParkes]

Costs about £2 a month. I don’t think that’s too expensive

[@transformational_runners]

@@BenParkes ah nice. I was looking at SiS Performance Multivitamins and they were £15 for 90 tablets. Wanted to understand if there's something unique about them compared to the ones available through supermarkets/ Superdrugs. Any idea?