Parkruns have exploded in popularity in recent years – providing a weekly opportunity to test yourself over a measured 5km course.
They’re a great addition to any training programme for any level of runner, from newcomer to elite.
But once you’ve done a few, you may soon hit an invisible barrier – a point at which you just can shave off any more time.
No matter how hard you try, breaking that personal best never seems to happen. Well, here are a few tips that are guaranteed to help you reach the next level.
Training
Success starts weeks or months before. If you’re hoping to improve your 5km performance, make sure you’re added specific routines to your training programme.
That means middle distance specific intervals (400m – 1500m reps) and race simulations. This will get you physically and mentally ready for the effort required.
It will also provide important data on how to run the race on the day; what pace to aim for, how to manage fatigue as the kilometres tick down, and so on.
Run some intervals at your target race pace. Remember what the effort feels like. Be honest, can you maintain that for the full distance? This information will help you execute a better run when it comes to race day.
Race day
You’ve hit your training goals and feel confident you’re in good shape. Now you just need to execute the plan.
This starts with getting to the start in plenty of time. There’s nothing like running late or not having your kit ready for the gun to add stress and burn precious energy.
Warm up matters
Have a set warm up and follow it on race day. 5km races are hard from the gun so you need to be warm and ready to go.
Light jog, followed by some dynamic stretches and a few intense strides to get the heart rate up should be enough to get you primed for action without burning too many matches.
Go time – let’s race
Now we get to the point where all your preparation has to be put into action. Start with a plan and stick to it.
That means starting with a realistic pace in mind. Good too fast too soon and you’ll risk cracking midway through and lose all the time you gained – and more!
Your race simulations will give you a good idea of ideal pace, plus or minus a few per cent.
Programme this into your watch. So if you’re aiming for sub 20 minutes, put 3.55 min/km into your GPS watch, so it auto laps every every 1km. In the first half of the race, it’s better to be slightly slow so you can accelerate towards the end.
Pay attention to course and conditions
What’s the wind condition – how strong and where is it coming from? Headwind out means you should hold a little back so you don’t blow up and can take advantage of the tailwind home.
Pay attention to the climbs and surface too. Look for any advantages – a decent after a climb means you have a chance to recover, while a flat section might mean you can’t go so deep on the steep section before.
Take the racing line – every little helps
I’m amazed how many people I see not taking the racing line. Run corner to corner, it will make a big difference – especially on a tight, technical and twisty course.
Why run 5.1km when you could run 5!
Use other runners
If it’s windy, there’s no shame in sitting behind a stronger runner for some shelter. Use runners up ahead as a target. You don’t have to keep up with them, but try to limit your losses if they’re running away from you.
Having a target will help you maintain a steady pace.
Enjoy the process and learn
Don’t forget why you run. First and foremost, you enjoy it. Make sure you’re still enjoying it. Enthusiasm is the best performance enhancer.
If you’re not having fun, you won’t be able to maintain consistency and that’s the key to incremental improvement.
When you’re enjoying the training, it’s tough but not too tough, don’t be frightened to tweak the recipe. Mix up your sessions. Race and see what happens. Learn from the results. Not every race will be faster than the previous, but as long as you learn from every performance, you’ll improve over time.
Good luck.
