Supercharged Parkrun Long Run

Workout - Supercharged Parkrun Long Run

• 2.5km @ 6'00''/km
• 5.0km @ 5'00''/km
• 1min rest
• 5.0km @ 4'15''/km
• 1min rest
• 5.0km @ 4'45''/km
• 7.5km @ 6'00''/km

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Intro: Based on Lee Grantham’s video Maximizing Your Weekend Long Run: How to Incorporate Parkrun into Your Training, here’s a breakdown of the core approach. It’s worth watching for the full picture, but we’ve distilled the essentials so you can try it this Saturday. Watch the complete video for additional nuances and tips.

Key Points:

• Keep your Tuesday interval work intact, but shift your long run to Saturday by merging it with your weekly Parkrun event.
• Treat the 5 km Parkrun as a paced segment within your longer run—not a standalone hard session—unless that week is specifically earmarked for a fast 5 km effort.
• Structure your ~25 km long run with three 5 km blocks: the first roughly 20% slower than marathon pace, the middle block (your Parkrun) at marathon pace + 10% (or 80–90% effort), and the final block back at marathon pace.
• Add about 60 seconds of easy running between each 5 km section if you need brief recovery.

Workout Example:

1. Warm up for 2–3 km at easy effort.
2. Run 5 km at roughly 20% slower than marathon pace.
3. 60 s easy jog.
4. Run the Parkrun (5 km) at marathon pace + 10% (≈80–90% effort).
5. 60 s easy jog.
6. Run final 5 km at marathon pace.
7. Cool down with easy running until you hit ~25 km total.

Adjust these distances and paces based on where you are in your training cycle, and use the Pacing app to dial in your exact splits.

Closing Note: Test this on your next Saturday to get that race-simulation element while building long-run fitness. You have plenty of room to tweak the paces for your own plan—happy running! 🚀

References

• Maximizing Your Weekend Long Run: How to Incorporate Parkrun into Your Training - YouTube (YouTube Video)