This 5K #PARKRUN was also an 18K Progression Run - Marathon Training Week 2 - RUN SDJ

Aug 13, 2025

Intro: This is a quick summary of This 5K #PARKRUN was also an 18K Progression Run - Marathon Training Week 2 from RUN SDJ. 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:

The run is an 18 km progressive long run split into three 6 km segments, each at a faster pace.
Segment 1: ~5:47 min/km (target ~5:50 min/km).
Segment 2: ~5:19 min/km (target ~5:35 min/km).
Segment 3 (the park‑run lap): ~4:52 min/km (target ~4:55 min/km) plus a final 1.6 km at the same 4:55 min/km.
Use Strava routes and a pace calculator to time the start so you arrive at the park‑run start on schedule.
Running with a group for the park‑run portion helps keep the fast pace.

Workout Example:

6 km @ ~5:50 min/km
6 km @ ~5:35 min/km
6 km (park‑run) @ ~4:55 min/km, then an extra 1.6 km @ ~4:55 min/km

Total distance ≈ 18 km, total time ≈ 1 h 36 min, average pace ≈ 5:19 min/km.

Closing Note: Give this progressive 18 km run a try this week, adjusting the paces to match your own recent race times in the Pacing app. Have fun, stay flexible, and enjoy the park‑run crowds! 🚀