So - you want to improve your parkrun time??

[Bazza1234]

There's a plan for that ( no App)

the5krunner.com/2014/07/14/...

[AncientMum Graduate]

Hahahahaha Oh Bazza, I just love the quote "For the speedier amongst you, here's a sub 20 minute training plan." Oh to be young and fit and fast!

Once I stopped laughing and read through to the end though, there's some really good advice in it. Thanks for sharing m'dear. I'll never get a sub30, never mind a sub 20 but we can all make improvements with the right advice and attitude.

[Curlygurly2 Graduate]

I've book marked i, thanks Bazza, it looks very useful - but did he really say do PR then go for a slow 5K afterwards?

[Bazza1234 Graduate in reply to Curlygurly2]

Hmm - yes, that first paragraph was poorly written in my view.

I think he is basically saying is to run parkrun at 1-2 minutes slower than your PR ( then POSSIBLY) do a slower run afterwards

Basically that plan is a long run once per week ( 60-90 mins), a slowish parkrun , a tempo paced run on one day and a short intervals day with short intervals at goal pace or faster. - that is 4 days per week which is very much like the Jack Daniels plan I did earlier this year for a 10K race.

And ONLY try for a parkrun PB no more than once per month - on pacers day!!