If you’re a regular at your local parkrun, why not turn that 5K into a structured training session? We’ve got a couple of workouts that mix focused training with parkrun’s unique race-day vibe. Just be sure to leave a few minutes before and after your race to catch up with your parkrun buddies—after all, the weekly event is all about having fun with friends and finding joy in moving your body.
The parkrun sandwich
This structured workout is designed to mimic the demands of a 5K race, and it’s sometimes called an “interval sandwich”—the longer efforts on either side are the bread, and the faster effort is the filling. Here’s how it works:
Warm up with 10 minutes of easy running.
First layer: run 3K at your 10K pace.
Middle layer: blast through your parkrun in high gear. (You’ll follow this with the final piece of bread, so make sure you reserve a little energy in the tank.)
Final Layer: run a 3K at 10K race pace.
Cool down with 10 minutes of very easy running.
Your sandwich is easy to modify if you prefer different ingredients. Scale the 3K efforts down or up depending on your experience or training demands, or skip them altogether and use the warmup and cooldown as your bread.
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The progressive parkrun party
Try this workout to make every kilometre count toward building speed and endurance. By engaging different pacing strategies and escalating your effort throughout, you’ll stay motivated and on target, and the strong finishing kick will boost your confidence for race day.
Warm up with an easy 10-minute run, followed by some dynamic stretches like leg swings and high knees.
Kilometre 1: Run at your normal long-run pace—comfortable and conversational.
Kilometre 2: Increase to your marathon pace—steady and focused.
Kilometre 3: Dial it up to half-marathon pace—challenging but sustainable.
Kilometre 4: Push to your 10K pace—a controlled effort, feeling the burn.
Kilometre 5: All-out sprint! Give it everything you’ve got for a strong finish.
Cool down with an easy 10-minute run.
Remember to follow a speedwork session like this one with a rest day or a very easy running day, and make sure you fuel up post-parkrun with a satisfying meal or snack.
