ParkRun

[Tasha99]

I want to improve my time. Do I go out faster and try and keep up the pace even though I’ll tire, go out slower and pick up pace later, or go steady and try a slightly faster pace?

[Hidden]

I have done 2 park runs...the 1st i started out slow then ended up overtaking people that had shot off quickly at the start...the 2nd i started off quickly & ended up flagging & having to slow down & the slower ones then overtook me...so i would say take it steady to start with 😊

[Tasha99 Graduate10 in reply to Hidden]

I’m onto my 12th now. Desperately want sub 30 but nowhere near!

[pinkaardvark Graduate10]

You want some good old negative splits ie slow to start and getting progressively faster as you progress. That's how the pro's do it apparently.

So try a steady pace for the 1st 1-1.5k and then up the tempo once you have gotten past the toxic ten. I think as the distance to go reduces, mentally you convince yourself you can go faster as you have to do it for less time and then sprint the last .5k

[Tasha99 Graduate10 in reply to pinkaardvark]

Ooh yes good idea! I’ll try for sub 33 tomorrow 😳Although mine is more a toxic 2k 😂

[Macmac Graduate10]

I try and maintain a steady pace throughout, although I have tried all 3 approaches you mention. So, I do a long run 10k+ each week, plus a 6k interval session or hill workout, plus parkrun. This has helped me hit 23mins in around 5 months (I started around 29mins). I try to keep my pace in a fairly tight window until the last 300m or so where I increase it. Good luck and enjoy!

[Tasha99 Graduate10 in reply to Macmac]

Great thanks! Yes I think I should try some hills between the ParkRun and 10k too. Excellent idea 👌🏽

[ju-ju- Graduate10]

I haven’t done Park Run for yonks but I found go out steady and build up with a big push at the end worked best for me.....

[Tasha99 Graduate10 in reply to ju-ju-]

Thanks ju-ju- I’ll try it 👍🏽

[pinkaardvark Graduate10]

I was watching a youtube vid the other day and just recalled they talked a lot about rolling out your hip flexors as these are where a lot of your speed comes from, girl in the vid was rolling a water bottle on them using her body weight to assist. Can do the same with a foam roller I guess.

here we go youtube.com/watch?v=Kevpo42...(Not working as expected?)

[Tasha99 Graduate10 in reply to pinkaardvark]

Thanks I’ll take a look 👍🏽

[Oldfloss Administrator Graduate10]

Slow and steady at the start and a burst at the end... I was faster at the end of my 6K today than when I started

[Tasha99 Graduate10 in reply to Oldfloss]

Thank you oldfloss! I’ll give it a go!

[siabod Graduate10]

One thing you can try that works well for me is to do a gentle jog for 1 / 1.5 km to warm up just before the start of a fast run / race (honestly this doesn't take energy away from the race, but sets you up for it). Then you are ready to go and the goal is to maintain the same pace from start to finish, good luck 😊

[Tasha99 Graduate10 in reply to siabod]

Ok thanks 👍🏽

[SueKen Graduate10 in reply to siabod]

When I got my latest parkrun Pb a few weeks ago, it was after an accidental 1k warm up just before the start!

[Tasha99 Graduate10 in reply to SueKen]

I think I would benefit from warming up better 👍🏽

[runningnearbeirut Graduate10]

Sometimes they have pacers so you can follow someone round. I got pushed to sub-27 minutes that way! (Or rather, pulled as I was following rather than being followed if you see what I mean...)

[Tasha99 Graduate10 in reply to runningnearbeirut]

Yes I need pacers’ week again. Only the last week on the month but time to put in done training and try each month.

[DavRoss]

Hi try re-starting c25k but instead of walking do your usual jog pace when it comes to the run section, quicken your pace. Walk-return to your usual jog pace! This will help to improve your recovery aid speed and bring your times down and your speed up. Incramentally increasing your speed and endurance. I'm now running sub 23. Another way to help is to practice running up steps/hills. Jog down and repeats- I've been doing this for 2 weeks 3 times a week and it's massively helped.

[Tasha99 Graduate10 in reply to DavRoss]

Ooh ok. Thanks!