Intervals at parkrun

[ArthurJG]

Interesting wee experiment this morning. One of my runs this week is supposed to be (30 seconds fast run, 2 minutes walk) x 8 with 10 minute slow runs before and after. I know from experience I cover around 5k in that particular session: fast runs are around 4 min/km, slow runs 8 and walks 12 mins/km. So I thought I would try to do my interval session at parkrun.

It was good fun and I learned a couple of things. First I wouldn’t do it at a much busier parkrun. The reason is that the walking bits mean the AVERAGE pace is slower than I normally do, so when I’m doing the very fast bits I’m doing them surrounded by much slower runners. That’s fine at Montrose with 113 runners today and plenty of space but, in a more crowded field, sprinting through big groups of slower runners would be both difficult for me and unfair on others.

The other thing was I really noticed the surface I was running on. Montrose is great because of the variety: in 5k you run on road, dirt path, pebble path, grass, and disused airstrip. It was raining very heavily today so all these surfaces were wet and in some places a bit slippy. Normally I don’t even notice that but today, during the 30 second fast runs, I was really aware of being careful of my footing in a way that just isn’t necessary at my usual parkrun pace.

In Doug Mason’s video of Montrose parkrun he says you have to be careful at the ‘Pebble Dash’ and I always found that comment a bit over the top but now I get it. When I’m going flat out for 30 seconds I’m running at the pace he sustains for an entire parkrun so he presumably has to be that attentive to his footing all the way round. As I’m trying to get my 5k time down (albeit not to 20 minutes like him!) that was a useful learning experience today.

Best bit of the day though was getting in to a hot shower and dry clothes. Not both at the same time obviously.

[Dexy5 Graduate10]

As you say, an interesting way to do parkrun ArthurJG. I can imagine the other runners were a bit surprised by your change of pace.

Well done for getting out in the rain 🌧🏃‍♂️

[Hidden]

I am going to start intervals next week so collecting different run/walk patterns,so thanks for this. Very interesting experiment

[ArthurJG Graduate10 in reply to Hidden]

If it helps, this was week 2 of the intermediate 5k training plan on the Edinburgh Marathon Festival website. It has three runs per week: one intervals, one hills and one longer slow run. Week 1 intervals were the same but with 6 repeats instead of 8. On the EMF website it’s under training plans > 5k > intermediate. They have beginner, intermediate and advanced plans for the four distances in the festival: 5k, 10k, half marathon and marathon.

[Hidden in reply to ArthurJG]

Great 👍 thank you 😊