Parkrun Advice

[TheTaffSnail]

I did my graduation run today woo hoo! I'm looking to do my first Parkrun on Saturday. How should I approach it? I've been doing 3.8 km in 30 mins. Should I just stick to 30 mins running or slow down and attempt 5k? Am I being too impatient? I don't want to push it and get injured as I'm loving running so much. I've been feeling like I've got more in me after 30 mins. I'd be grateful for any advice please.

[Tasha99 Graduate]

Do your 30 minutes then do whatever you can to the end. You’ll love it!

[IannodaTruffe Mentor]

If you have been doing three times thirty minutes each week then using the 10% rule applied to time, then you could run for thirty nine minutes and stay within that rule, then it would be safest to walk any remaining distance, if you have not completed 5k at that point.

[Ab23s Graduate]

Huge congratulations on your graduation run! 👏🏻👏🏻 It’s a fabulous achievement.

Go and see how you feel. I would think you will be absolutely fine carrying on and completing the course. I did parkrun for the first time back in October, I had done a few weeks of C25K and then had to stop. I found that towards the end I needed more walking intervals but it really doesn’t matter, you’re doing it! Don’t feel like you have to run faster than you feel comfortable with, it’s more important that you enjoy it. Go for it I say, you’ll be so pleased! Sorry for the long message!!

[Oldfloss Administrator Graduate]

Just run from start and run/ walk to the finish.. slow and steady

[Ang33333 Graduate]

Run what you can but don't worry if you have to walk. Manu many of the participants in my local parkrun walk parts of the course. Including fast runners! It took me four runs to run non stop!

[Dexy5 Graduate]

Congratulations on your graduation Peffrey. I did Parkrun as my first run after graduation, but I walked for 5 minutes, ran 30 minutes then walked until I saw the finish line and then ran again. In fact I took Jo Whiley out with me again. If you have walked to the venue and want to run from the beginning I’d start at the back so you don’t start too quickly. Parkrun is great fun but you might get hooked; my Saturdays have been taken over by running or volunteering. Don’t forget to register and print off a barcode

[MarkyD Graduate]

Foolproof technique:

Start your 5 minute walk when the parkrun starts. This allows all the quick runners to get out of your way and ensures that you don't set off too fast.

After 5 minutes, start your 30 minute run.

At the end of the 30 minutes, see how you feel. Probably start to walk again, but make certain that you have enough energy to run across the finish line like a champion.

[steviej99 Graduate in reply to MarkyD]

Perfect advice from MarkyD!! Just enjoy it. Everyone wins at parkrun

[Hidden]

Just enjoy it. I wouldn't even think too much about it. When you're running with a lot of people, there's excitement, adrenaline, there might be someone who runs at your pace that just pushes you that bit extra. They'll be people encouraging you... All these things can make a difference, in fact they can make a BIG difference... You might surprise yourself.

Go for it.

[Hatman Graduate in reply to Hidden]

Does this mean that you are doing park runs already? I am still looking forward to W7R2. Don’t believe I am any where near 4K, let alone 5 yet. Good for you if you are. Me? I am jogging along behind you. Still happily, though.

[Hidden in reply to Hatman]

No, I'm not running in them at the moment, i'm speaking from past experience. I'm going back for the first time in a long time next sat.

[Hatman Graduate in reply to Hidden]

You are an old hand then? Me, I am totally new to this running lark. 50 years ago I left school and running behind.

Being able to run continuously for W7R1 (and recover quite quickly afterwards) was a very welcome shock. Even more of a shock is that I am looking forward to R2 and even thinking of a parkrun, perhaps, when I finish W9. Good luck in your park run and the next couple of weeks of this course.

[Hidden in reply to Hatman]

Thanks Hatman. Well, you're definitely a runner now, happy to hear you're enjoying it. Definitely recommend park run, you could do it now, but go when you feel ready.

Oh yeah... Hope you had a good time at the Marathon, hope your son-in-law had a good run.

[Hatman Graduate in reply to Hidden]

Great weekend thanks. He set his heart on 2.40. Was soo disappointed with 2.46 though. I think he is amazing. Thanks for remembering.

[Hatman Graduate in reply to Hidden]

Really enjoy your park run tomorrow.

[Hidden in reply to Hatman]

Thanks Hatman! 👍 Hope you have a great weekend!

[damienair Graduate]

My advice is to take your time. Your first Parkrun will be your first PB. So you want to make it nice and easy to come back and beat the next week. So I agree with all the great advice. Relax and walk for 5 mins to warm up and then run at your own comfortable pace. If you need to take walking breaks just take them. Don’t forget to bring your barcode and enjoy. It’s an amazing atmosphere. You’ll love it.

Damien

[Ladolcevita Graduate in reply to damienair]

Barcode?

[damienair Graduate in reply to Ladolcevita]

When you register for Parkrun on the Parkrun website you should receive an email with 8 Barcodes printed on an A4 page. You will need to print this A4 sheet and cut out a Barcode or bring the A4 page with you. I have my barcode laminated and keep one in my wallet, car, wife’s car and my running belt just so as I never forget it.

When you cross the finish line you will be given a token. You need to then go to a volunteer with the scanner. They will ask for your barcode and scan it, then scan your finish token and that’s it.

[TheTaffSnail Graduate in reply to damienair]

Got my barcode!

[damienair Graduate in reply to TheTaffSnail]

Your all set. At lunch time tomorrow you’ll get an email and a text message with you official finish time. Exciting times. Enjoy 😊

[Ladolcevita Graduate in reply to damienair]

Thank you. It’s quite a learning curve this running stuff 😄

[glentoran99 Graduate]

You are overthinking it, just go have fun, run as far as you can and walk run the rest

[DAMAL Graduate]

I think you should be fine, the adrenaline will be pumping so it'll give you an extra boost at the end.

Do your normal 30 minutes and take it one minute at a time after that and see how you feel. Xo

[orcadia Graduate]

I've only done one Parkrun so far, and what I did was do my 5 minute warm-up walk at the start - and yes, that meant everyone went out away ahead of me but I was expecting that and prepared for it mentally. Then I ran for 30 minutes, then ran an extra minute and a half. Then walked a little then saw the finish line and ran again. Time - just under 38 minutes. I loved it - and still got the full Parkrun experience of the friendly, welcoming camaraderie. The route was an out and back one and the number of folk encouraging me as they passed me on their way back as I was still on the way out was great. And I even got to overtake folk as I stuck to slow and steady whereas some folk had gone out much faster then tired. So I wasn't last. Enjoy your run!

[LynzT Graduate]

I love park run and I’m sure you will too! Everyone you meet is so encouraging and the atmosphere is amazing. I usually do a run/walk and save a little energy for the end to run over the finish line! I can guarantee once you’ve done one you’ll be hooked! 😃

[theoldfellow]

What the others said is good advice, especially IannodaTruffe .

The key thing is not to get carried away by the excitement. It is a wonderful atmosphere.

Very very few C25K graduates can do 5 Km in 30 minutes at first, so unless you are one of the lucky ones don't try. Once you are running 5 Km in whatever time, then it's time to start improving the time - but only as long as you are enjoying it.

[TheTaffSnail Graduate]

Thanks so much for your wonderful supportive posts. I love that everyone on here has been through it and can reassure me. I will report back!

[RunSamRun Graduate]

I did a Parkrun after my graduation & just did another week 9 run. I started off with a 5 min walk then did a steady jog with the intention of stopping at 30 minutes. I was so near the end that I carried on & finished without having to start walking. You know you can run for 30 minutes so you might be surprised how close to the end you are. I found it useful to pace myself with a runner of a similar speed & that really helped to make sure I didn't go too fast. You'll find it a wonderfully supportive environment & no matter how long it takes you, the first run will set your PB & it's so rewarding to see your time start to get quicker with each Parkrun. Don't get too hung up on the time though, just enjoy it & see this as the next stage in your running journey. Enjoy!

[Hidden]

You can run 3.8k in 30 minutes I reckon to make 5K, you will only need to run at that pace for another 10 minutes. You feel you've got more to give, then test that feeling. Good luck.

[Wiggy-Giggy Graduate]

I'm really glad you posted this as I was going to ask the same thing. I'm doing my first park run tomorrow too and I'm ridiculously excited! Lots of great advice here so good luck and I hope you have a great morning

[Rowers Graduate in reply to Wiggy-Giggy]

Me too!

[Wiggy-Giggy Graduate in reply to Rowers]

Good luck and have fun!

[pogol]

Have a good run - I call it shuffle! In my experience don't be tempted to run off like a greyhound with the other runners set your own pace and keep to it. You won't be last as there is a tail walker and pat yourself on the back when you cross the finish line and get your time.