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My local parkrun in Poole is a great opportunity to run with some friends, chat with others and get stuck into a run on a Saturday morning. What’s great about parkrun is that it’s free to participate, it takes place every Saturday at 0900 (9:30am in Scotland and Northern Ireland), it’s run by local volunteers, and it’s embracing a new community focussed, grassroots landscape for participation that’s open to everyone. You can run the whole 5k, walk it, a little of both, with your dog, pushchair or granddad. Reducing barriers to participation and breaking down perceptions of ‘running races’ (after all, parkrun is a ‘timed run’ not a ‘race’) is a part of what has made the parkrun movement so appealing. (www.parkrun.com)
Time to up the parkrun ante?
Despite its super inclusive, kick back, coffee and cake style Saturday morning approach to running parkrun also offers a great opportunity to be competitive. That is, as competitive as you want to be with yourself or others. The fact that it happens at the same time, in the same place every Saturday means you can have a good post hangover hit out one week and a roll around with the tail runners another week. But what about if you’re at that point where you’d like to really give your parkrun a crack and go for it?
How to ace parkrun
What you’ll have probably already noticed from your parkrun 5k experiences is that the faster you start the harder it is to maintain. Burn off too quickly once your local parkrun Event Director ‘drops the flag’ and you can find yourself 2 kilometres away in your park feeling like you’re carrying a fridge on your back and someone has run off with your lungs. If you’re prepping for parkrun with a mid-week casual jog don’t be surprised when your 5k smash up hurts at halfway and you watch your parkrun nemesis disappear through the trees into the distance. If you’re serious about PB’ing at parkrun then it’s time for some ‘specificity’.
Although this might sound like a ‘pro’ training term that only speed snakes in lycra tout about, all it means is that you’re prepared to tackle your parkrun in the way you want to be. Essentially, don’t give your body any surprises on parkrunday because you’ve taught it to be ready for the intensity you’re going to throw at it for 5k. Running 5k well is all about getting some specific ‘speed endurance’ training under your belt. Speed endurance training means teaching your body to run faster (at a higher intensity) for longer. This is best achieved by introducing some intervals and threshold running into your training. Both of these types of training can be structured to be specific to 5k and will help your target 5k pace feel easier. At least, that’s the theory. 6 to 8 weeks of intervals and threshold work thrown into your training regime and you’ll soon find yourself smashing your personal parkrun goals.
Intervals – not just for speedsters ‘intervals’ are periods of high intensity, hard effort fast running interspersed with periods of recovery. The point of an interval session is to run fast, then recover, then repeat. This type of training helps boost maximal oxygen uptake, improves stamina, improves running economy and makes race pace feel easier! Intervals should be run at 80-95% maximal effort (depending on the duration, the shorter, the harder!). High quality interval workouts are hard to maintain without appropriate and sufficient recovery. The recovery is as important as the effort. Getting the blend of effort and recovery just right is important to improve your performance. If you’re not sure, take longer rest periods and keep the quality of the efforts high.
Threshold pace is sustained, ‘controlled discomfort’. It’s your friend for a feisty parkrun! Effectively this is what 5k pace should feel like when you’re teetering on the edge of comfort. It’s an effort level you can maintain but only just. 8 out of 10 in terms of effort, with adaptation sustained threshold running gets easier the more you do.
3 sessions for a faster parkrun
These workouts are designed to help you run a faster 5k. Whether you’re pitching to break 35minutes for the first time at parkrun, take down your parkrun nemesis, or fly round in a new personal best, build these workouts regularly (1 or 2 a week) into your plans and reap the parkrun performance rewards.
Be ready! It’s important when doing faster paced workouts to complete an effective and specific warm up routine. A warm up gets your ready for running faster and so more time and focus must be given to it. A 5min jog isn’t sufficient. Help minimize risk of injury through tweaks, pulls and strains due to sudden increases in muscle stretch by warming up your heart and lungs through continuous steady running for 10 to 15 minutes followed by some dynamic mobility exercises.
Perfect your strategy. Pick your place, pace and line.
Give yourself your best chance of ace-ing your parkrun by being in the right place at the right time! Follow the 5 golden PB’s strategy rules.
Thank you Sarah Lay for the fab picture.
Awesome advice. I need to post a vet 50 time….
Thank you a brilliant read and advice, will have a go.
Martin, can you give an example for Triple 8 using the same 5 minute pace you used in the Killer k example please?
It’s not clear what 70% of maximum means numerically. Is 70% of maximum the target pace divided by 0.7? So 70% of a 5min pace would be 7.1mins,
Hi Paul, to be honest I tend to go on ‘effort perception’ rather than a prescriptive pace. So, a 70% effort run for 8minutes would be done at 70% of maximum effort on that day, or a 7 out of 10 – where 10 would be your maximum effort. With practise you’ll learn what kind of pace and heart rate you’d typically run at when you’re around 70% of your max effort. They key thing is that it feels controlled but ‘comfortably hard’ to sustain for the 8mins.
Thanks for the training tips. I have been interval / track training, now I have more. Looking forward to trying them out.