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 recently shared a clever video approach: stack a 9K tempo run on top of your 5K Parkrun. Here’s the framework to execute it, along with the core details. The full video is worth checking out for extra context.
Key points
- Sandwich a longer tempo session around the 5K Parkrun—add an easy warm-up before and a cool-down after.
- The backbone of the session is “Rolling 300s”: 8 repetitions of 300 m at tempo effort (4:25 km⁻¹) paired with 300 m at a slower, steady pace (5:15 km⁻¹).
- Time your arrival to reach the Parkrun start line a couple of minutes early, which lets you slot in the warm-up, repeats, and cool-down without crossing into overtraining.
- Stick to 5:15 km⁻¹ (±5 seconds) during the slower stretches, and target the faster sections (4:25 km⁻¹) for at least half of your reps.
Workout example
- Warm-up – Start with 3.2 km at an easy, conversational pace (around 5:30 km⁻¹).
- Rolling 300s – 8 × {300 m @ 4:25 km⁻¹ → 300 m @ 5:15 km⁻¹}. The block comes to roughly 4.8 km, bringing you close to the 5 km Parkrun distance.
- Cool-down – Run 1 km @ 5:15 km⁻¹, followed by the last 200 m of the Parkrun at the same 5:15 km⁻¹ pace.
- Return jog – Head back 800 m at an easy pace to get to your car.
Practical tips
- Show up a few minutes early so you’re on the start line just before the 9 am official start.
- Use a GPS watch or the Pacing app to lock in your 300-meter splits—the short windows demand exact pacing.
- If these paces don’t match your current level, scale them consistently (say, 5% faster or slower) while preserving the fast/slow ratio.
Test the session and adjust the paces in the Pacing app to fit your abilities. Have fun out there!