PARKRUN BUGGY RUNNING; Can I run Sub-17 with a buggy? - The Welsh Runner

Aug 13, 2025

Intro

This is a quick summary of PARKRUN BUGGY RUNNING; Can I run Sub-17 with a buggy? from The Welsh Runner. It’s a great watch — we’re breaking it down so you can try the buggy park‑run workout today. Be sure to watch the full video for all the details.

Key Points

Running a 5 km park‑run with a buggy can be a fun way to add a new challenge and spark a new speed goal (sub‑17 min for 5 km).
The buggy slows you on uphill sections (the start was “impossible”), but downhill sections allow you to regain rhythm and speed.
To hit a sub‑17 min 5 km you need roughly 5:28 min/km (≈8:45 min/mile) – adjust this based on your current fitness.
Avoid getting stuck behind other runners; a clean, open course (e.g., Swansea park‑run) helps keep a steady pace.
Treat the buggy run as a “hard” park‑run, but keep recovery in mind after two marathons in eight days.

Workout Example

Buggy 5 km Park‑Run Challenge

Warm‑up – 5‑minute easy jog (no buggy) to get loose.
Start the buggy – aim for a steady 5:30 min/km pace on the flat sections.
Uphill – accept a slower pace (≈6:00 min/km) while the buggy climbs; focus on short, powerful strides.
Downhill – let the buggy coast, aim to recover to 5:20 min/km.
Finish – push the last 500 m at 5:00 min/km to finish under 17 min.
Cool‑down – 5‑minute easy jog (no buggy) and stretch. Adjust the paces in the Pacing app to match your current fitness level.

Closing Note

Give this buggy park‑run a go – tweak the paces for your own ability and use the Pacing app to customize the intervals. Have fun, stay safe, and keep chasing that sub‑17 goal! 🚀