Facebook SDK

Wednesday, 27 April 2011

parkrun freedom is....great 10km training

Its just so easy to double up your parkrun freedom for simple 10km training!

For those that don't know already, a "parkrun freedom" is simply the act of running an official parkrun course at any time other than at an official parkrun event.

Once you become a parkrun regular, and learn your local parkrun course, what could be simpler than doubling it up for a perfect 10km course?

If you are training for a 10km event this is great. The more you run at parkrun and the more familiar the course becomes, the easier it is to work out how to run at a specific target pace. Whether you want to run at a specific pace during a training session or just do the distance, a parkrun freedom is just as ideal. What more do you need than parkrun!

I have run a parkrun freedom many times and plenty of those have been done as two back-to-back to double up to 10km. I have run many at a comfortable pace and some at close to full race pace.

However, recently I have started running intervals within the my freedom run. If you are looking to get a 10km PB, intervals are a great way to practice running at or faster than your target race pace. I have tried a few different takes on interval training during a parkrun freedom:
  • 1 minute fast then 2 minutes recovery,
  • 2 minutes fast then 2 minutes recovery,
  • but today I tried something new: half a lap at target pace and half a lap recovery.
This run today was a great way to practice at target race pace. I have to say that if anything it actually made my target race pace feel a little easy. Maybe easier would be a better description!

After running 34 parkruns and 70 odd freedom runs, I know exactly what time I should reach each point on the course for quite a range of target times. This makes it really easy to know my pace for half a lap and to know whether or not I am on course for my target time at various points prior to half way. So much so, that on my 4 half laps aiming for race pace today, I was never more than 2 seconds off my target time (under each time of course!).

Now experts may tell me that each training run should have one specific purpose. And I would reply saying that my purpose today was to run intervals to practice at target race pace. But today I achieved more than this by using the parkrun course. Not only did I run a total of 5km at my target 5km race pace, but I also ran a 10km in a fairly decent time (42:40), with half of it feeling very comfortable indeed. Brilliant for morale!

What more can I say, a parkrun freedom can be a very useful aid when training for a 10km race. Whether your target is a specific time, a PB or just to complete the distance, a double parkrun freedom is simply the perfect answer.

Happy parkrunning!

No comments:

Post a Comment

I would love to hear what you think.