Parkrun Plus Intervals
Workout - Parkrun Plus Intervals
- 10min @ 6'00''/km
- 5.0km @ 4'00''/km
- 1min rest
- 5 lots of:
- 5min @ 3'45''/km
- 1min rest
- 10min @ 6'00''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro: This breakdown covers Boost Your Running Performance: The Parkrun Interval Session Explained from Lee Grantham, a video worth watching for a structured approach to building speed. We’ll outline the main elements so you can try the session yourself. For the complete walkthrough and additional coaching insight, check the full video.
Key Points:
- Pair a 5K Parkrun at roughly 90–95% effort with intervals afterward—this gives you race-specific fitness and focused speed development in one session.
- Start with 10–15 minutes of easy jogging, add dynamic stretches and a couple of short accelerations before you begin the Parkrun.
- Once you finish the 5K, spend a minute jogging or walking easy, then move straight into your interval work.
- The foundation is 5 × 5‑minute repeats at your target mile or 5K race pace, with 60 seconds of easy recovery between each repeat.
- Feel free to scale the interval count or duration (try 3 × 10 min, 15 × 2 min, or even 25 × 1 min) depending on what you’re training for—5K, 10K, half-marathon, or marathon.
- Rearrange your week—put the Parkrun + intervals session on Saturday, and shift your long run to Tuesday for better distribution across the week.
Workout Example:
- Warm‑up – 10–15 min easy jog + dynamic drills.
- Parkrun 5K – run at ~90–95% effort (controlled pace, not all-out).
- Recovery – 60 sec of easy jogging or walking.
- Intervals – 5 × 5 min at target mile/5K pace, 60 sec easy between each.
- Cool‑down – 10 min easy jog and stretching. (Adjust interval count and duration to match your current goal.)
Closing Note: Give this Parkrun-interval combination a shot this week and notice the improvement in speed and endurance. The Pacing app lets you adjust your target paces and interval structure to match wherever you’re at in training. Run hard, enjoy the gains.