Supercharged Parkrun Long Run

Workout - Supercharged Parkrun Long Run

• 2.5km @ 6'00''/km
• 5.0km @ 5'00''/km
• 1min rest
• 5.0km @ 4'15''/km
• 1min rest
• 5.0km @ 4'45''/km
• 7.5km @ 6'00''/km

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Intro: Based on Lee Grantham’s “Maximizing Your Weekend Long Run: How to Incorporate Parkrun into Your Training”. Worth watching for the full picture. The essentials are below so you can try it this Saturday.

Key points:

• Keep Tuesday intervals, but shift the long run to Saturday by merging it with your weekly Parkrun.
• Treat the 5 km Parkrun as a paced segment inside the long run, not a standalone hard session, unless the week is for a fast 5 km.
• Structure a 25 km long run as three 5 km blocks: the first roughly 20% slower than marathon pace, the middle (Parkrun) at marathon pace + 10% (or 80-90% effort), and the final block back at marathon pace.
• 60 seconds of easy running between each 5 km section if you need brief recovery.

Workout example:

1. Warm up 2-3 km easy.
2. 5 km at roughly 20% slower than marathon pace.
3. 60 s easy jog.
4. Parkrun (5 km) at marathon pace + 10% (about 80-90% effort).
5. 60 s easy jog.
6. Final 5 km at marathon pace.
7. Cool down easy until about 25 km total.

Adjust distances and paces to your training cycle. Use the Pacing app to dial in the splits.

Closing note: try this Saturday for race simulation while building long-run fitness.

References

• Maximizing Your Weekend Long Run: How to Incorporate Parkrun into Your Training - YouTube (YouTube Video)