Ok so I love a 5k. Park run or just a whizz round the streets. What I'm finding is I cant knock those all important seconds off!! I'm currently sat at 25:15 for my PB but really want to go sub 25 this year.
Im struggling to get into my stride first 1-2k...and I'm finding I'm actually running 5k pbs on the last 5k of my 10k races!!!
Go figure!! My marathon running mate says I have a "good engine" but need a kick start 🤣 mates huh...
Anyhow any advise on how to start well would be greatly appreciated!!😎
Written by
Windoze
Graduate10
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As roseabi suggests, you probably need more of a warmup. This is my warm-up before parkrun: 1.5km easy and then doing 4 or 5 quick bursts of speed (for 10s or so) i.e. strides to get up-to temp and waking up the nerves firing my muscles. I go a bit easy on the first of the strides and build up the speed so I don’t push it too much. I aim to finish warmup 5-10 mins before the start. A hill repeats session every couple of weeks will help build power and speed as Tasha also suggests. Good luck - I’m sure you’ll soon smash it.
I second all the suggestions to warm up really well. The advice I was given by our parkrun run director (who is an excellent coach and formerly a very fast runner) is to warm up until the last possible moment and duck in just before the start (after all the announcements) so you really are up and running at the off x
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week3run1 ✅. 3 x 17 mins with 1 min walks. 
How did your parkrun or (not)parkrun go?
