One of the most common questions runners ask when they want to improve their parkrun time is:
“Should I run more?”
It’s a reasonable question.
After all, if running 20 kilometres per week helped you improve, surely 30 kilometres would help even more. And if 30 kilometres is good, then 40 must be even better.
Right?
Well, not necessarily.
Running more can absolutely help you become a faster runner.
But simply adding kilometres without understanding why you’re adding them often leads to frustration, fatigue, and sometimes injury.
The real question isn’t:
“Should I run more?”
The better question is:
“Should I run more right now?”
More Isn’t Automatically Better
One of the biggest mistakes runners make is assuming that every training problem can be solved by increasing volume.
Sometimes it can.
Often it can’t.
Imagine two runners.
Runner A currently runs twice per week and covers around 15 kilometres.
Runner B already runs five times per week and covers 60 kilometres.
Would increasing their training by another 10 kilometres have the same effect?
Almost certainly not.
Runner A will probably see significant benefits.
Runner B may experience very little improvement or simply become more tired.
Context matters.
The training that helps one runner may be completely unnecessary for another.
The Aerobic Advantage
That said, running more does provide some very real benefits.
Easy aerobic running helps improve:
- Cardiovascular fitness
- Capillary density
- Running economy
- Fatigue resistance
- Recovery between hard efforts
In simple terms, it improves the engine that powers your running.
A stronger aerobic system allows you to sustain faster paces for longer.
That’s valuable whether you’re trying to break 35 minutes, 25 minutes, or 20 minutes for parkrun.
This is one reason why successful runners rarely focus solely on speed sessions.
The aerobic work provides the foundation that allows those faster workouts to be effective.
The Law Of Diminishing Returns
The challenge is that the benefits of additional running tend to decrease as training volume increases.
Going from 10 kilometres per week to 20 kilometres per week often produces noticeable improvements.
Going from 20 to 30 can also help significantly.
Going from 60 to 70?
Not always.
At some point, every runner reaches a stage where additional kilometres provide less benefit than improving the quality of the training they are already doing.
This is where many runners get stuck.
Instead of improving the structure of their training, they simply add more of the same.
More Kilometres Can Create New Problems
Running more isn’t free.
Every kilometre has a cost.
The cost may be:
- Time
- Recovery
- Energy
- Increased injury risk
Many runners find themselves trapped in a cycle where they’re running more but feeling worse.
Their legs are always tired.
Their quality sessions suffer.
Their motivation drops.
The extra training volume starts taking more than it’s giving.
That’s not progress.
That’s accumulation.
The Minimum Effective Dose
One concept I often discuss with athletes is the minimum effective dose.
What’s the least amount of training required to achieve meaningful improvement?
The answer will vary from runner to runner.
For many recreational parkrunners, three quality runs per week can produce excellent results.
A typical structure might include:
- One long run
- One quality session
- parkrun
Or, if parkrun isn’t available:
- One long run
- One threshold session
- One shorter easy run
This aligns closely with my preference for a three-runs-per-week structure.
The goal isn’t to cram as much training as possible into your week.
The goal is to complete the training that gives you the greatest return.
The Question Most Runners Never Ask
Instead of asking:
“How much should I run?”
Try asking:
“What is currently limiting my performance?”
For some runners, the answer is aerobic fitness.
For others, it’s pacing.
For others, it’s consistency.
For others, it’s recovery.
Until you identify the limiting factor, adding more kilometres may simply be adding more noise.
What Do Faster parkrunners Actually Do?
One of the interesting things about successful sub-20 parkrunners is that they don’t all run the same weekly mileage.
Some run relatively high volumes.
Others don’t.
What they tend to have in common is:
- Consistency
- Structure
- Purpose
Their training isn’t random.
Their easy runs are easy.
Their harder sessions have a clear objective.
Their progression is deliberate.
It’s not the number itself that matters.
It’s what the kilometres are helping them achieve.
When Should You Consider Running More?
Increasing your training volume may be worthwhile if:
- You’re currently running only once or twice per week
- You’re recovering well
- You’re injury free
- You have time available
- Your current workload feels comfortable
Adding a short easy run each week can be a simple and effective way to increase aerobic development.
The key word is gradual.
The body adapts best when change occurs progressively.
The Bottom Line
Running more can make you faster.
But running more isn’t automatically the answer.
The goal isn’t to accumulate kilometres.
The goal is to improve performance.
Sometimes that means adding another run.
Sometimes it means improving recovery.
Sometimes it means introducing threshold training.
Sometimes it means being more consistent.
The best training plans focus on solving the problem that is actually holding you back.
Not the problem you assume is holding you back.
Want To Know If You’re Ready For Sub-20?
If your goal is to break 20 minutes for parkrun, the first step is understanding where you currently stand.
That’s why I created:
The Sub-20 parkrun Blueprint
Inside you’ll discover:
- The five habits shared by successful sub-20 parkrunners
- The three key workouts that improve 5km performance
- The Predictor Workout that reveals whether you’re within striking distance of breaking 20 minutes
- Common mistakes that keep runners stuck above the barrier
Most importantly, you’ll learn how to assess your current fitness and identify the next step in your training journey.
Download your free copy here:
https://qwikkiwicoaching.lpages.co/sub-20-parkrun-blueprint-nz
Already Chasing A Faster parkrun?
The runners who improve most are rarely the runners who simply do more.
They’re the runners who consistently do the right things.
Start by understanding where you are today.
Then build from there.
Download The Sub-20 parkrun Blueprint
https://qwikkiwicoaching.lpages.co/sub-20-parkrun-blueprint-nz