8 Tips To Run A Faster parkrun / 5K PB - Ben Parkes

Aug 13, 2025

Intro

This is a quick summary of “8 Tips To Run A Faster parkrun / 5K PB” from Ben Parkes. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to watch the full video for all the details.

Key Points

Pick the fastest local course – usually all‑tarmac with few turns (e.g., Victoria, Dulwich, Bushy Park in London). Check the official fast‑course list.
Pace evenly across the 5 km: aim for even splits (1‑2‑3‑4) and a strong finish. Adjust to effort on hilly courses.
Pre‑run routine: early night’s sleep, light dinner, early breakfast, 10‑20 min easy jog + dynamic stretches. Take care of bathroom needs before you leave.
Speed work: 5 × 1 km at goal pace with 2‑minute walk recoveries (shorten recoveries over weeks). Alternatives: 6 × 3 min at goal pace, 10 × 400 m slightly faster than goal.
Fartlek runs mimic park run terrain – add weekly.
Weekly mileage split: ~80 % easy zone‑2 runs, ~20 % speed sessions.
Race day positioning: start near the front (25‑30 rows back for sub‑20 min). Know the course layout; run a preview if possible.
Avoid burnout: limit flat‑out efforts to once a month; use tempo, easy runs, or volunteer on other weeks.

Workout Example

5 × 1 km at goal 5 K pace

Warm‑up: 10‑20 min easy jog + dynamic stretches
Main set: 5 repeats of 1 km at your target 5 K pace
Recovery: start with 2 min walk/jog between repeats, then reduce to 90 s, 60 s, and finally 30 s as you get stronger.

Alternative: 6 × 3 min at goal pace or 10 × 400 m a few seconds faster than goal pace.

Closing Note

Give these tips and the 5 × 1 km workout a try at your next park run – you can even tweak the paces in the Pacing app to match your own targets. Good luck, and enjoy the chase!