The Cinder Track Social 5k

Workout - The Cinder Track Social 5k

• 10min @ 6'30''/km
• 4.8km @ 5'45''/km
• 200m @ 3'00''/km
• 7min @ 7'30''/km

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Intro: This captures the essentials from The Cinder Track parkrun, Whitby. Halloween parkrun. Whitby Goth Weekend. Running in Fancy Dress, a Nicola Runs video worth your time. Below is what you need to build a similar run. Watch the full video for the context.

Key points:

• The 5 km out-and-back format on the Cinder Track includes a short uphill section mid-route and closes with a 200 m out-and-back sprint.
• Start with a warm-up jog (especially if you’re dressed up in the cold) before the main run.
• An out-and-back route lets you exchange encouragement with fellow runners in costume.
• Bring cash for the café and expect some quirky sights: a peacock, a steam train, and a viaduct.

Workout example:

1. Warm-up jog: 5-minute easy jog to loosen up (and warm any four-legged friends tagging along).
2. Main 5 km run: run the Cinder Track parkrun at a sustainable pace (10-12 min/km or 6-7 min/mile work well; dial in for your fitness).
   • You’ll hit a short, gentle uphill section midway through.
3. Finish sprint: at the turnaround, add a 200 m out-and-back sprint.
4. Cool-down: jog or walk back to the start, then grab a bite at the café.

Adjust paces in the Pacing app to match your fitness.

Closing note: Give it a go. Stay warm, take in the scenery, and share your thoughts in the comments.

References

• The Cinder Track parkrun, Whitby. Halloween parkrun. Whitby Goth Weekend. Running in Fancy Dress. - YouTube (YouTube Video)