Coach Rayreflects on two recent parkrun experiences: one aiming for a negative split and the other for consistent pacing. Despite finishing fourth this time, they emphasize that performance improvement isn’t solely measured by position but by executing a plan effectively, indicating growth and enhanced discipline in running.
View More I Finished Fourth… But It Was The Better Run
The parkrun Progress Report focuses on race execution, detailing a pacing experiment conducted during the Mamquam Spawning Trail parkrun #49, where the runner finished first in 24:09. The strategy involved progressively faster splits, achieving a controlled effort, and identifying areas for improvement in future races. Part 2 will follow in two weeks.
View More I Won This parkrun… But That’s Not The Real Story
This week’s parkrun Progress Report highlights Jason Ford’s strategic approach during his run at Halswell Quarry. Despite uneven kilometre splits, Jason’s performance illustrates smart racing, adapting to the challenging hilly course. He effectively managed his effort, demonstrating that success on such terrain is about effort management, not rigid pace adherence.
View More These Splits Look Terrible… Until You See The Course: Jason Ford’s Halswell Quarry parkrun Progress Report
This week’s parkrun Progress Report highlights Tanya Winter’s performance at Hamilton Lake parkrun #625, where she finished in 27:24. Her pacing strategy demonstrated patience, starting conservatively and finishing strong with her fastest kilometre at the end. This approach emphasizes the importance of controlled pacing for better race outcomes.
View More Most Runners Slow Down. Tanya Got Faster: Hamilton Lake parkrun Progress Report
This week’s (not) parkrun Progress Report comes from Harrison Shaw, who completed a 5K time trial on 1 June 2026 in a very impressive 19:03.…
View More He Didn’t Blow Up: Harrison Shaw’s 19:03 5K Time Trial Progress Report
To achieve a strong finish in parkrun, effective pacing in the first four kilometres is crucial for sub-20 runners. Instead of succumbing to fatigue, they maintain focus and strength during the final kilometre. Key strategies include maintaining posture, relaxing shoulders, and setting short targets to stay engaged and competitive as discomfort arises.
View More The Final Kilometre: How to Close Your parkrun Like a Sub-20 Runner
Regan Hannett achieved a personal best of 19:39 at Blenheim parkrun #477, improving on a six-year-old record by just one second. His impressive pacing, characterized by consistent splits, shows discipline and race awareness. This performance reflects potential for further improvements, emphasizing the importance of patience and strategy in racing.
View More 6 Years For 1 Second: Regan Hannett’s Blenheim parkrun Progress Report
Many runners approach parkrun the same way each week, leading to fatigue and inconsistent performances. Instead, varying pacing strategies across four weeks—Tempo-Controlled, Progressive, Threshold, and PB Attempts—enhances training. This method fosters better pacing, aerobic strength, and mental resilience, ultimately making parkrun a valuable tool for sustainable improvement and race execution.
View More 4 Different Ways to Run parkrun (And Why They All Make You Faster)
This week’s parkrun Progress Report looks back at my run from Whangārei parkrun #461 on 20 September 2025, where I ran 21:40 with splits of:…
View More Then I Found Another Gear: My Whangārei parkrun Progress Report
Many runners view parkrun as a weekly race, leading to fatigue and stalled progress. Instead, treating parkrun as a varied training session can improve performance. Incorporating strategies like tempo runs and progressive pacing helps develop pacing skills and mental control. Consequently, runners may achieve personal bests more effectively.
View More Why You Shouldn’t Try to PB Every Saturday at parkrun