Coaching for a giant race requires extra than simply lengthy, gradual, distance runs; it calls for strategic coaching to construct velocity, endurance and psychological resilience. Enter the “parkrun sandwich” exercise—a deliciously efficient coaching method that mixes the favored parkrun occasion with longer, targeted intervals, making a well-rounded coaching session tailor-made for marathon success. For those who don’t have a parkrun occasion close by or are extra of a solo runner, slot a tough 5K effort instead of the parkrun.
This exercise might be tweaked to go well with quite a lot of coaching targets and talents, and you may design your individual parkrun sandwich as you see match. The concept is, typically, to sandwich a quick, brief stretch of operating, like a parkrun (or any arduous 5K effort) between two stretches of barely much less intense effort.
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The exercise
Heat up with 10-Quarter-hour of straightforward operating.
Run 10 km at your marathon tempo, and funky down with a couple of minutes of straightforward operating.
Blast by way of your parkrun (or 5K) as rapidly as you may, with a couple of minutes to chill down afterward (or to face round and discuss).
Head out for an additional 5-8K at a average effort—you’re nonetheless working arduous, however not fairly pushing to hit tempo targets.
Calm down with 5-10 minutes of very straightforward operating.
Modify it!
There are countless prospects with this exercise sandwich, simply as there are with the sandwiches you create within the kitchen. Strive doing the shorter, moderate-effort stretch of operating earlier than your quick 5K, and polish it off with a troublesome 10K. Or make it a good meal, with a 5K average effort to begin, parkrun within the center, and a 5K average effort to complete. Nonetheless you intend it, be certain that to permit a while for restoration afterward, scheduling a simple operating or relaxation day to observe.