Parkrun Interval Tempo

Workout - Parkrun Interval Tempo

• 3.2km @ 5'30''/km
• 8 lots of:
  • 300m @ 4'25''/km
  • 300m @ 5'15''/km
• 200m @ 5'15''/km
• 1.0km @ 6'30''/km

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RUN SDJ shared a clever idea: stack a 9K tempo run on top of your 5K Parkrun. Here’s the framework and the core details. The full video is worth checking out for extra context.

Key points:

• Sandwich a longer tempo session around the 5K Parkrun. Easy warm-up before, cool-down after.
• The backbone is “Rolling 300s”: 8 reps of 300 m at tempo effort (4:25 km) paired with 300 m at a slower, steady pace (5:15 km).
• Arrive at the Parkrun start a couple of minutes early so you can fit the warm-up, repeats, and cool-down without overtraining.
• Stick to 5:15 km (±5 seconds) on the slower stretches, and target 4:25 km on at least half of your fast reps.

Workout example:

1. Warm-up: 3.2 km at an easy, conversational pace (around 5:30 km).
2. Rolling 300s: 8 x (300 m at 4:25 km, 300 m at 5:15 km). The block is roughly 4.8 km, close to the 5 km Parkrun distance.
3. Cool-down: 1 km at 5:15 km, then the last 200 m of the Parkrun at 5:15 km.
4. Return jog: 800 m easy back to your car.

Practical tips:

• Arrive a few minutes early so you’re on the start line just before the 9 am start.
• Use a GPS watch or the Pacing app for 300-meter splits. The short windows demand exact pacing.
• If these paces don’t match your level, scale them consistently (5% faster or slower) while keeping the fast/slow ratio.

Try the session and adjust the paces in the Pacing app.

References

• This 5K #PARKRUN was also a 9K Tempo Run - Marathon Training Week 1 - YouTube (YouTube Video)