5k Beach Run Challenge

Workout - 5k Beach Run Challenge

• 5min @ 6'30''/km
• 1.0km @ 6'15''/km
• 4.0km @ 5'15''/km
• 5min @ 6'30''/km

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Intro

Nicola Runs documents “Celebrating Poppy’s 200th parkrun at Narin Beach parkrun” in a video worth your time. Below are the essentials so you can try the beach parkrun workout today. Watch the full video for more.

Key points

• Soft sand makes running harder. Start in shoes and switch to barefoot midway if that feels right.
• The route goes out and back to a 500 m orange marker, then loops toward a rock and back to start, about 5 km total.
• Watch tides and scan for jellyfish. Pause to check conditions and swap footwear before the run.
• The orange 500 m marker is a waypoint. The first kilometre is a warm-up (500 m out and back), leaving 4 km for the loop to the rock and back.
• Check the tide schedule. Pack a bag for litter, and drink water through the run, cool weather can mask dehydration.

Workout example

Narin Beach 5 km parkrun:

1. Shoes on for the first 500 m out and 500 m back (1 km total).
2. If you like, leave your shoes at the 500 m point and go barefoot or in light footwear for the final 4 km.
3. Head to the rock (past the 500 m marker, out to the rock, then back).
4. Return to the starting line to finish.
5. Pick up litter along the way (plastic, jellyfish shells) if you’re up for it.

Closing note

Try a beach parkrun. Use the Pacing app to find a speed that fits your current fitness.

References

• Celebrating Poppy’s 200th parkrun at Narin Beach parkrun. Running parkrun on Sand with Jellyfish - YouTube (YouTube Video)