Parkrun Tempo Session
Workout - Parkrun Tempo Session
- 2.0km @ 5'30''/km
- 5.0km @ 4'45''/km
- 2min @ 5'30''/km
- 3 lots of:
- 5min @ 4'45''/km
- 1min rest
- 3.0km @ 5'30''/km
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Intro
Lee Grantham lays out an effective approach in “Maximize Your Training Benefits with Parkrun: Tips and Strategies.” The core ideas are below so you can start the workout immediately. Watch the full video for more.
Key points
- Treat Parkrun as a structured training session (tempo or threshold), not a sprint. Hold 80-90% effort, roughly half-marathon pace.
- Build a two-threshold week: a Tuesday long run (easy distance or race-pace blocks) plus a Saturday Parkrun as your tempo/threshold workout.
- Stay disciplined. Don’t go flat-out every time. Keep Parkrun controlled and intentional.
- Extend the session: after Parkrun, run 5 x 5-minute repeats at half-marathon pace with 60-second breaks. Build to the full 5 x 5-minute block over 3-4 weeks.
- Enjoy the people without sacrificing structure. Run Parkrun as a tempo effort (80-90%), followed by an easy jog or short secondary effort.
Workout example
Tuesday, long run (16 km total):
- 0-6 km: easy, about 20% slower than half-marathon pace.
- 6-11 km: half-marathon race pace.
- 11-16 km: easy, about 20% slower than race pace.
Saturday, Parkrun tempo session:
- 1-2 km easy jog warm-up.
- Run Parkrun at 80-90% effort (about half-marathon pace, not max).
- 5-7 km easy cool-down.
- Optional: 5 x 5-minute repeats at half-marathon pace with 60-second recovery (build over 3-4 weeks).
Adjust all paces and distances to your training zones in the Pacing app.
Closing note
Try this Parkrun-focused approach, modify paces to your targets, and customize the session in the Pacing app.