Not every 5K goes to plan. And not every 5K needs to be run continuously to be a valuable step forward.
This (not) parkrun Progress Report looks at Gareth Evans’ Wellington Waterfront 5K, where he completed the distance in 30:30 on a flat course, using a combination of running and short walking breaks to manage effort and get to the finish line.
From a coaching perspective, this is a really important performance to unpack — because the data shows this was not a lack of fitness, effort, or commitment. Instead, it highlights a very common challenge for recreational runners: durability.
The overall picture
Gareth’s elapsed splits were:
- 1st Km: 5:19
- 2nd Km: 5:25
- 3rd Km: 6:12
- 4th Km: 6:45
- 5th Km: 6:35
The walking breaks began during the 3rd Km, increased slightly through the 4th Km, and were most noticeable in the 5th Km. Importantly, these walk breaks were short and purposeful — not long stops — and they allowed Gareth to keep moving forward rather than completely blowing up.
The opening kilometres: ambitious but controlled
The first two kilometres tell us a lot:
- 1st Km: Normalised Power 327W, average HR 147, cadence 165
- 2nd Km: Normalised Power 317W, average HR 157, cadence 164
These are not reckless numbers. Cadence is steady, heart rate is rising but under control, and power output is consistent.
However, this level of effort turned out to be just slightly above what Gareth could sustain continuously for the full 5K on the day.
This is a classic scenario for runners who are on the edge of running the distance without walking — close enough to be confident, but not quite durable enough yet.
Where the run changed: loss of economy, not motivation
Things shifted during the 3rd Km, where Gareth had his first walking breaks:
- 3rd Km: Normalised Power 271W, average HR 155, cadence 157
Power and cadence both drop, while heart rate stays relatively high. That combination points to a loss of running economy, not a loss of effort.
In simple terms: Gareth was still working hard, but his body couldn’t keep producing the same mechanical output while running continuously.
The brief walking breaks allowed him to reset rather than completely collapse.
The middle kilometres: walking as a regulation tool
During the 4th Km:
- Normalised Power: 265W
- Average HR: 148
- Cadence: 153
Heart rate stabilises and power drops slightly further. This shows the walking breaks were doing their job — controlling the effort, not ending the run.
For many runners, this is the difference between finishing the event and having to stop altogether.
The most encouraging sign: Gareth could re-engage late
Despite the most substantial walking break occurring in the 5th Km, the data shows something really positive:
- 5th Km: Normalised Power 284W, average HR 152, cadence 154
Power lifts again, cadence improves slightly, and heart rate rises.
And in the final 50 metres, Gareth averaged:
- 4:46 pace
- 369W
- Cadence 170
This matters.
It tells us Gareth wasn’t empty. He still had the ability to turn the legs over and push when asked. The limiter wasn’t courage or motivation — it was how long he could hold continuous running at the chosen effort.
The key coaching takeaway
This run highlights a really important distinction:
Walking doesn’t mean you failed the 5K. It often means you managed it.
Gareth didn’t “give up”. He made smart, instinctive decisions to regulate effort and keep progressing forward.
The next step isn’t to run harder — it’s to build durability, so the same effort can be held for longer before walk breaks are needed.
What improves this performance next time?
The pathway forward is clear:
- Slightly lower opening intensity
- Better early restraint on power
- Gradual extension of continuous running time
- Confidence that fitness is there — it just needs time to consolidate
With consistent training, this exact run-walk pattern often turns into a fully continuous 5K faster than most runners expect.
Want help building your own 5K durability?
If your goal is to reduce or remove walk breaks, improve pacing, and run your parkrun or 5K with confidence, parkrun Kickstart is designed for exactly this situation.
👉 Join parkrun Kickstart here:
https://www.coachraytraining.co.nz/signup/parkrun-kickstart
And if you’d like a personalised breakdown of your parkrun or 5K performance, you can apply for your own parkrun Progress Report below:
👉 https://qwik-kiwi.kit.com/parkrun_progress_report
Ka kite anō — and all the best for your next run.