You may be thinking about participating in the world’s most friendly 5k run. You might have already done a Parkrun and loved the community atmosphere and be thinking about how you can beat your time. With that, we have set out our top tips to achieve your ParkRun PB!
Set a goal and include a date
A goal can be as simple as “run the entire 5k distance” or “win the Parkrun”. Whatever that plan is, write down a date for it and make yourself accountable. We recommend that a goal should be no shorter than 6 weeks which is why our plans are a minimum of 6 weeks. Now you’ve set a goal that’s achievable, let’s talk about hitting that goal.
Tempo Time
Tempo runs are where you run at your race pace over a certain distance but not the entire distance. These runs are great as they give you confidence that you can hit race pace and help you improve your lactate threshold. Our plans start you off small and if you were to do a 5k PB at a parkrun, we would build you up to hit race pace over anything from 6 to 24 weeks. We help ensure you can hit the race pace over a mile first with each plan helping to gradually build you up to running this pace for the entire race.
Hello Intervals!
These short, intense runs are exactly that. They will have you working extra hard but wanting more after every session! These sessions will push you on every repeat. They help you to start running faster than your race pace to ensure your body and cardio adapts. These are where you get faster!
Pacing
Just because today is the day you are getting a PB, it doesn’t mean you want to go off at the front. Race your own race and have a strategy in place. You’ve done the hard work, this is your victory lap.
Hydrate, Eat and Sleep
During the week of this ParkRun, you might start to get nervous, this is your body telling you that you are ready. During this week, make sure you drink plenty of water, eat the right stuff and try your best to get 8 hours of sleep a night. We want you rocking up to the start line rested and ready.
Download Coopah
Coopah helps take the stress out of running. Coopah will create a personalised plan for your target time and target date and distance meaning all you have to do is open the app and see what run you need to do each day.
Finally, believe in yourself – a positive mindset can be 80% of the battle. Tell yourself you can get that PB. By following the plan, you’ve done everything you can. Now go enjoy the victory lap!
