I took a 6'8 (2.03m) man to parkrun - SUB 25 5K - JOG ON with Harry Morgan

Aug 13, 2025

Quick Summary

This is a quick summary of I took a 6’8 (2.03 m) man to parkrun – SUB 25 5K from JOG ON with Harry Morgan. It’s a fun 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

Target pace: 5:00 min/km (≈ 8:03 min/mi) to finish a 5 km park‑run in 25 minutes or faster.
Pacing strategy: start steady, maintain a consistent split through the middle kilometres, and use the taller runner’s long stride to conserve energy.
Course insight: the Brooklands park‑run is flat, slightly twisty with a wide‑turn go‑kart track in the centre – good for steady pacing.
Practical tips:
1. Warm‑up 10‑15 min easy jog, then check your watch for the 1‑km split target (≈ 5:00).
2. Stay relaxed, keep a slightly shorter stride in the first 2 km, then let the natural longer stride take over.
3. Anticipate a slowdown after 3 km; plan a small “kick” in the last kilometre (aim for 4:45‑4:50).
4. Use a pacer or a friend to give verbal nudges when you feel the pace slipping.

Workout Example

5K Park‑Run Pace Run

Warm‑up: 10‑15 min easy jog + dynamic leg swings.
Run 5 km aiming for 5:00 min/km (or faster). Split targets:
- 0‑1 km: 5:00
- 1‑2 km: 5:00
- 2‑3 km: 5:00 (maintain, focus on relaxed breathing)
- 3‑4 km: 5:00 (prepare for the final push)
- 4‑5 km: 4:45‑4:50 if you feel good – this often shaves 15‑20 seconds off the total.
Cool‑down: 5‑10 min easy jog + stretch.

Tip: If you’re using the Pacing app, set the target split to 5:00 min/km and let the app alert you when you drift faster or slower.

Closing Note

Give this 5K pacing workout a try at your next park‑run – adjust the split to match your current fitness and watch the clock drop below 25 minutes. Customize the pace in the Pacing app and enjoy the satisfaction of beating a personal barrier. Happy running!