How do you train for a park run?
Anissa McCullough
2025-07-13 02:10:03
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The best way to achieve a new personal best is with some structured training rather than trying to go faster every Saturday. Some interval type training that is specific to the demands of the 5k distance of parkrun would be better. You don’t need to train to run faster but to maintain an achievable pace for longer. Ideally these interval training sessions will be done on a measured track but modern GPS watches will allow you to find a 1 kilometre loop, it might even be part of your parkrun course. Always do ten minutes of easy running and some dynamic stretching to warm up first. You also need to be doing around three other easy runs a week, ideally including a long run and maybe a little bit of faster paced running. Just training at faster paces such as sprints or 400 metre intervals isn’t particularly effective as they aren’t specific to the demands of the 5k – they will teach you how to run fast but won’t help you maintain a moderately fast pace for 20 minutes. You also need to be patient, fitness improvements occur as a result of long term, consistent training not one off hard sessions. It doesn’t mean you can’t do parkrun every week, you can but you need to swallow your ego and treat it as an easy run and not worry about your time or who finishes ahead of you.
Fermin Terry
2025-07-13 01:36:11
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The first thing you’ll need if you want to run faster at parkrun is a 5k training plan to help you get fitter and improve your speed. But as well as the training, running a faster parkrun needs preparation and practice. Practise running the course Knowing exactly where the corners are, where the km markers are and where the narrow or wide sections of path are can give you an advantage for your 5K PB attempt. Practice running your parkrun course at an easy pace during the week so you can really get to know it. You can practice your pace in training by breaking your parkrun down into intervals. A good interval session would be 3-4x 1k at your goal pace with 2 minutes easy running between efforts. This will help improve your fitness but also give you a feel for your goal pace so that it becomes second nature on the day. Warm-up for a faster parkrun Elite athletes know the power of a good warm-up. Even 10 minutes of easy jogging or walk/running can help, although ideally you’ll include some dynamic movements too.
Shanna Bradtke
2025-07-13 01:35:52
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We know that getting into running can feel daunting for many. But our programmes work to lay the groundwork for you, to slowly and sustainably improve not only your running ability, but also your confidence. We’ve got five programmes to choose from, all of which support a different goal. Each eight week programme is made up of a range of workouts – think continuous runs, interval sessions made up of short bursts of running interspersed with recovery periods, strength and conditioning workouts, running-specific stretches, and yoga flows. These programmes take all the guesswork out of your training and allow you to feel confident that each workout is helping you move closer to your goals. Existing WithU members can head straight to the app and explore the parkrun page. For anyone who’s not yet a member – all you need to do is click here to download the app for free, and you’re all set.
Travon Halvorson
2025-07-13 00:55:42
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Do leg strength. This will also help prevent running injuries that slow you down. Squats and lunges are the basic exercises. Try walking up stairs two at a time, and invest in a wobble board to strengthen your ankles. Practise the route. Once you’ve done it a few times, it gets easier, so run the route during the week. Stretch! Especially your quads. If you are a desk jockey (i.e. sit at a desk) for a living, you really need to be stretching your quads (quadriceps, front of the thigh between hip and knee) regularly. Yoga is awesome cross-training for runners.
If you feel short of breath when you run, try a Powerbreathe, resistance training for your intercostal (breathing) muscles. It’s training you can do from your sofa watching the TV. And also do your training runs at a slower pace. Experiment with nutrition before ParkRun. For a 5km you do not need to carb load, but it is always a good idea to have breakfast on race day for energy.
Try Personal Training. An experienced and qualified coach can help you run faster more easily. It’s also fun to learn from a trainer who really loves running, as the enthusiasm is infectious. Enjoy the experience - it’s so important!
Donnell Leannon
2025-07-13 00:43:58
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You should do some training first and go along later in the year when you can handle 5k. You've never ran 5k in your life. You started Couch to 5k last year but found the commentary grating and the pace far too easy.