The change I made for an INSTANTLY faster parkrun - JOG ON with Harry Morgan

Aug 13, 2025

Intro

This is a quick summary of “The change I made for an INSTANTLY faster parkrun” from JOG ON with Harry Morgan. 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

Warm‑up myths: Many runners think a warm‑up is only for injury prevention or that it will tire you out. In reality, a proper warm‑up can improve your race rhythm from the first kilometer.
Elite insight: Top athletes often do 3 km (≈15 min) of easy running before a 5K, showing that a longer, gentle warm‑up is beneficial.
What works: A light, conversational‑pace jog followed by a few drills/strides gets your heart rate up without fatigue.

Workout Example

Pre‑parkrun Warm‑up (≈10‑15 min total)

Easy jog – 10 minutes covering up to 2 km (or ~0.6 mi). Pace should be comfortable enough to hold a conversation.
Dynamic drills – 2‑3 minutes of high‑knee, butt‑kick, or skipping drills to activate muscles.
Strides – 4‑6 short (80‑100 m) accelerations, building to about 85‑90 % of race effort, focusing on good form.

Result: Harry reported a smoother first kilometre, better control of pace, and a sub‑19‑minute 5K after using this routine.

Closing Note

Give this warm‑up a try at your next parkrun and tweak the distances or times to match your own fitness level in the Pacing app. You’ll likely feel more in control from the start line and may knock a few seconds off your time. Happy running! 🚀