Yes! It’s what we’ve all been waiting for. With any luck, parkrun has returned by now and our Saturday mornings will feel almost like normal. Maybe you’re looking forward to the social side of the weekly 5K, or need the motivation to get out of bed and start the weekend with a run. Or maybe you’re keen to see your times get quicker over the coming months.
The plans we’ve written here will see you including a Saturday parkrun – or just a local 5K – in your weekly schedule, with the aim of improving your time over the eight weeks. But getting your parkrun time down is not just about the training; there are several other factors to consider so you can run smart as well as fast.
Get your pacing right
Pacing the perfect 5K is tricky. Go out too fast in the first kilometre and by the time you hit halfway, you’re already running out of road. Going off too fast in a 5K is worse than going too slowly. A 5K will already see you working at a high level of effort, and once your effort level goes too high, your body will start to pull back to where it’s more comfortable, which means slowing way down.
The best way to hit your goal is to run even splits throughout (unless you have a particularly hilly course). If you’re terrible at running even splits, or need the extra push to keep the pace up towards the finish, try recruiting a faster friend who can pace you.
Warm up
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Jul 2021
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