In Part 1 of this Dunedin parkrun Progress Report series, we analysed Jess Bray’s run from 05-Apr-25 and saw a classic story: a fast opening on the flat, followed by a big pacing cost once the course turned hilly through the middle kilometres.
This week (Part 2), we’re looking at Jess’ second run on the same Dunedin parkrun course, recorded on 24-May-25 — and this time she produced her course PB.
There’s no heart rate data available for this run, but the combination of her splits, Normalised Power (NP), and her warm-up execution makes this one of the clearest examples of how to run a hilly parkrun course well.
The Biggest Change: Jess Was Ready to Race From the Start
Before we even get into the splits, we need to talk about what happened before the start line.
Jess completed a proper warm-up, including:
- 10 minutes at Level II
- 3 × 60 seconds at Level IV
- 30 seconds recovery at Level II between efforts
That warm-up is gold.
It primes the body to perform by:
- raising oxygen delivery early
- activating the neuromuscular system
- getting the legs “online” before the gun goes
The result? Jess didn’t need the first 2 kilometres to warm into the run. She was ready from the first step.
Splits + Normalised Power
Here are Jess’ kilometre splits, with Normalised Power in brackets:
- 1st Km: 3:42 (295W)
- 2nd Km: 4:04 (284W)
- 3rd Km: 4:32 (293W)
- 4th Km: 4:28 (289W)
- 5th Km: 4:02 (271W)
This pacing pattern is a great example of effort-based execution on a hilly course.
Why This Was a Course PB (Even With Slower Middle Splits)
At first glance, some runners might look at the third and fourth kilometres and think:
“Those splits are slower — that must be where the run fell apart.”
But that’s exactly the mistake many parkrunners make.
On a hilly course, pace naturally slows — and the goal is not to “hold pace”, but to hold effort.
That’s why Jess’ Normalised Power numbers are so revealing.
Key insight
In the hill-heavy middle section:
- 3rd Km: 293W
- 4th Km: 289W
Those are massive outputs — and they’re very close to her opening kilometre power.
✅ Jess didn’t survive the hills… she attacked them.
This is a major contrast to the earlier run we analysed in Part 1.
The Real Win: Power Stayed High Where the Course Demanded It
The best way to run Dunedin parkrun is to understand this:
You don’t PB this course by “banking time” on the flat.
You PB it by keeping effort high through the hills.
Jess’ data shows a runner who:
- accepted that pace would slow uphill
- kept the engine working hard anyway
- maintained output through the decisive kilometres
That’s what wins time on this course.
What About the Final Kilometre?
Jess closed with:
- 5th Km: 4:02 (271W)
The pace rebounds strongly — but the Normalised Power drops.
This is completely normal and expected.
By the final kilometre:
- the legs are naturally fatigued after high power output in km 3–4
- the terrain can be slightly more favourable
- speed can return even as power falls
The important point is this:
Jess earned the PB in the hills. The final kilometre was the reward for getting the hard part right.
The Coaching Lesson: Don’t Chase Pace — Chase Execution
Part 2 is the perfect example of intelligent parkrun strategy:
✅ warm up properly so you’re ready from the gun
✅ accept the hills will slow your pace
✅ keep your effort high through km 3–4
✅ finish strong when the course allows it
It’s not about suffering more. It’s about being prepared, and then applying effort at the right time.
Extra Training Win: Cool Down and Weekly Volume
After the run, Jess completed an extended cool down. While this doesn’t change what happened during the event, it does matter for overall development:
- it supports aerobic conditioning
- adds quality volume to the weekly plan
- improves recovery and adaptation
This is exactly what smart training looks like across the week.
Part 1 vs Part 2: The Summary
If you want a single lesson from this two-part series, it’s this:
Same course. Same athlete. Different execution. Big difference in outcome.
Part 1 showed what happens when the flat start is pushed too hard and the hills take the time back.
Part 2 shows what happens when the warm-up is nailed and the hills are approached with controlled aggression.
That’s how course PBs happen.
Want Help Improving Your Own parkrun?
If you want to pace smarter, train consistently, and perform better at parkrun week after week, I can help.
🚀 Join parkrun Kickstart
A 4-week plan built to improve pacing confidence, execution, and performance.
👉 https://www.coachraytraining.co.nz/signup/parkrun-kickstart
🟢 Apply for Your Own parkrun Progress Report
Get a personalised breakdown of your parkrun data and training insights.
👉 https://qwik-kiwi.kit.com/parkrun_progress_report
Ka kite anō — and all the best for your next parkrun.