Haga Parkrun 5k Simulation

Workout - Haga Parkrun 5k Simulation

• 10min @ 6'15''/km
• 1.0km @ 4'52''/km
• 500m @ 6'15''/km
• 2.0km @ 5'00''/km
• 10min @ 6'45''/km

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Intro: Nicola Runs captured a great run at Haga parkrun in Stockholm, Sweden’s birthplace of parkrun. This breakdown covers what makes it special so you can head out and experience it yourself. Watch the full video for the full context.

Key points:

• Haga Park has been Sweden’s first parkrun since launch, with a 5 km circuit that combines gentle climbing, a quick descent, and scenic gravel paths.
• Course markers appear at each kilometer. Volunteers are stationed at the lap turnaround to log your times.
• It works well as a varied-intensity session: start slow, hit the 1 km climb hard (~80% max HR), then ease through the downhill and flat sections.
• Water, restrooms, and a cafe sit along the route, useful for hydration or a quick bite between segments.

Workout example (5 km):

1. 0.5 km easy jog to warm up.
2. 1 km uphill section, push effort to around 80% max HR.
3. Recover for 0.5 km on the downhill, keep it relaxed.
4. Run the next 2 km on flat and gravel ground at a steady parkrun pace (roughly 5 min/km).
5. Wind down with an easy lap, taking a bench walk break if needed.

Practical tips:

• Check your split with the volunteer stationed at the lap point.
• Refuel with water or a snack from the cafe before the uphill.
• Take in the surroundings: copper tents, the butterfly house, and views across the lake.

Closing note: head to Haga Park to run this varied-terrain 5 km loop. The Pacing app lets you dial in your own speeds to match how you’re feeling.

References

• Running Haga parkrun in Stockholm - Visiting the Birthplace of parkrun Sweden - YouTube (YouTube Video)