Boost Your Running Performance: The Parkrun Interval Session Explained - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of Boost Your Running Performance: The Parkrun Interval Session Explained from Lee Grantham. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Combine a 5K Parkrun (run at ~90‑95% effort) with a post‑run interval set to get race‑pace benefits and targeted speed work.
Warm‑up 10‑15 minutes with easy jogging, dynamic stretches, and a few short accelerations before the Parkrun.
After the 5K, take a 60‑second easy jog/walk to reset, then jump into the interval block.
The core interval session is 5 × 5‑minute repeats at your target mile or 5K race pace, with 60 seconds of easy recovery between each repeat.
You can adjust the number or length of intervals (e.g., 3 × 10 min, 15 × 2 min, or even 25 × 1 min) to match your current training focus—whether 5K, 10K, half‑marathon, or marathon.
Flip the week so the Saturday session includes the Parkrun + intervals, and move your long run to Tuesday, giving you a balanced weekly load.

Workout Example:

Warm‑up – 10‑15 min easy jog + dynamic drills.
Parkrun 5K – run at ~90‑95% effort (controlled fast).
Recovery – 60 sec easy jog or walk.
Intervals – 5 × 5 min at target mile/5K pace, 60 sec easy between each.
Cool‑down – 10 min easy jog + stretch. (Adjust interval length/reps to suit your current goal.)

Closing Note: Try this Parkrun‑Interval combo today and feel the boost in speed and stamina. Remember, you can always tailor the paces and interval lengths in the Pacing app to fit your own training level. Keep moving forward and enjoy the progress!