Maximize Your Training Benefits with Parkrun: Tips and Strategies - Lee Grantham

Aug 13, 2025

Intro

This is a quick summary of “Maximize Your Training Benefits with Parkrun: Tips and Strategies” 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

Use Parkrun as a structured training session (tempo/threshold) rather than an all‑out race every week; keep the effort at 80‑90 % effort (around half‑marathon pace).
Pair a Tuesday long run (slow distance or race‑pace segmented) with a Saturday Parkrun used as a tempo/threshold day to get two threshold sessions per week.
Discipline is key – avoid going all‑out on every Parkrun; use it as a controlled, purposeful workout.
Post‑Parkrun strength: after the Parkrun, add 5 × 5‑minute intervals at half‑marathon pace with 60 s rest, building up to 5 × 5 min over 3‑4 weeks.
If you love the community, keep the hand‑brake on: treat Parkrun as a tempo run (80‑90 % effort) and follow with easy mileage or a second short effort to keep the session specific and enjoyable.

Workout Example

Tuesday – Long Run (example 16 km):

0‑6 km: easy, ~20 % slower than half‑marathon pace.
6‑11 km: half‑marathon race pace (mid‑section).
11‑16 km: easy, ~20 % slower than race pace.

Saturday – Parkrun Tempo Session:

Warm‑up 1‑2 km easy.
Run the Parkrun at 80‑90 % effort (roughly half‑marathon pace, not a full PB effort).
Cool‑down 5‑7 km easy.
Optional: 5 × 5 min intervals at half‑marathon pace with 60 s rest (increase to 5 × 5 min over 3‑4 weeks).

Adjust the distances and paces to match your own training paces in the Pacing app.

Closing Note

Give this Parkrun‑focused routine a try and tweak the paces to suit your own goals. You’ll still enjoy the community vibe while getting the training benefit. Happy running, and feel free to customise the workout in the Pacing app for your personal pace!