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+--- Thread: Parkrun Improve (/Thread-Parkrun-Improve)
RE: Parkrun Improve - TheEd - 26-11-2025
HI Neil .. the body and mind have to get used to zone 3 aerobic running, particularly if threshold was to go to run. With threshold running your movement and stride is more efficient, if you have not done such easy running for a while the gait and form are less efficient causing different areas to fatigue. It may take a little longer than expected but it will swing round as soon as the body absorbs the training and moves to a new level .. next week we will introduce the first 1k paced session with a 1 to 2k warm up and then light warm down ..
hang in there. TheEd
RE: Parkrun Improve - NeilJ - 26-11-2025
Great stuff, looking forward to things to come.
Really appreciate the coaching and support.
RE: Parkrun Improve - NeilJ - 28-11-2025
Good morning Gavin, just a quick checkin to establish requirements for tomorrows Parkrun? I am ssuming that I should repeat last weeks run Z3 for 1st 3Kays then build to fast finnish?
Thank you kindly.
RE: Parkrun Improve - TheEd - 28-11-2025
HI Neil .. as you feel tomorrow .. you can consider working hills and recovering on the flat but do note, that working the hills will fatigue you further
so your choice as to how you want to run the parkrun .. maybe save the hill session for next week
TheEd
RE: Parkrun Improve - NeilJ - 28-11-2025
Thank you, working the hills it will be, downhill and flats recovery.
Will report back on the morrow.
Great weekend to all.
RE: Parkrun Improve - TheEd - 04-12-2025
we will create a new forum
RE: Parkrun Improve - NeilJ - 06-12-2025
So Gavin this is just a catchup after I destroyed my forum profile. You have my lengthy report from last week’s Parkrun.
Last Monday morning I ran my slow 10K up in the vineyards to the top of Zevenwacht. It’s actually quite a brutal climb with around 485M of vertical gain over the course. This was my go to weekly run when I was marathon training a few years back, a really tough but beautiful route mostly on farm roads. I did however manage to keep it pretty much within the zone 3 parameters as stipulated. The run itself was good, but I was pretty fatigued at the end and can feel that my glutes are quite tight. The time was a very pedestrian 1:18’53 over 10.84Km at an average HR of 130BPM.
RE: Parkrun Improve - NeilJ - 07-12-2025
Last Wednesday morning I started with a solid 20 minute warm-up and then went into 3 x 1K intervals getting my heart rate back down to around 100BPM in between them.
1st 1K @ 4:50 Probably started a bit too quickly and felt a little blown out at the finish.
2nd 1K @ 5:00 Felt a little jaded especially in the quads and hamstrings, fatigued at finish.
3rd 1K @ 4:55 Ran a little better knowing it was the last one, but still felt hard to finish.
I think that I was not entirely recovered from Mondays very hilly 10K. It is the toughest run I have had over the past 5 years, even at the slow pace. These 1K intervals were the acid test to which I was looking forward, as I think there is much that can be learnt from them. Next week I would like to repeat the session with a more moderate longer slow run.
The route I chose for the intervals did have a gentle incline which was obviously the same on the return leg. I will definitely run my next session on a single straight 1k stretch of tar and not an out and back route. The chosen course was also run on a dirt road with patches of fairly thick sand which also took its toll, initially I thought that this would replicate the Parkrun but is in fact tougher underfoot than our Parkrun surface.
Let’s see what next week holds for this session.