parkrun, lap two

flazio

I'm not sure about the etiquette around announcing new Parkruns so I'll keep this vague.

A new Parkrun is starting in Co. Donegal on the 26th of October.

DeepBlue

The coyness about announcing new parkruns is a UK thing where the new event could get flooded with visitors. It doesn't really happen here to the extent that it would be a big issue for the volunteer team.

Also it's in Donegal so it would be a long enough trip to deter all but the most fanatical.

In other words - spill the beans 👌

flazio

As you wish.

https://www.instagram.com/p/DAngDBTMKzn/?igsh=bWg1Z2g3MGtsejFx

robinph

https://www.boards.ie/discussion/comment/122676973#Comment_122676973

Even in the UK it's unnecessary how cautious people are for a lot of event starts. Outside of the bottom half of England, or an event with a funny name, it's really not a problem. When events are overwhelmed on the inaugural it's mostly other locals from nearby events who turn up, not tourists travelling the length of the county.

Of course a new country starting within range of an EasyRyan airport should be cautious about letting people know.

flazio

While we're on the topic. Happy 20th birthday Parkrun.

Bushy London are asking people to stay local this weekend as they won't be able to facilitate another 6000+ madhouse like they did for their 1000th.

robinph

Bushy is pretty bonkers at the best of times, although they do handle 1500 people far better than I've seen other events manage with a quarter of that. Hopefully the numbers are not too bad as there is likely to be TV cameras there for this one, it being an actual understandable significant event for the media to talk about rather than a weird number that only means something to parkrunners.

Whilst they have been talking up the stay local thing on the various social media, I'm not certain that the vast majority of people would actually notice that. There will be loads of people see the articles in the free Metro papers around London this week and in other papers, if people still buy those things, and remember that they have a barcode somewhere and figure they will head along for the first time in a while.

Unfortunately for Bushy, the weather forecast for London is looking sunny for Saturday morning. Needs a bit of rain to keep people away.

flazio

I wouldn't say it's impossible that if the numbers are too much to handle they'll call it off.

Duzzie

id also suggest that numbers on Saturday might be a little depressed due to a good few travelling to Germany for the extra parkrun day today.

gar

https://www.boards.ie/discussion/comment/122677045#Comment_122677045

Just seen this. Web page for it too

flazio

I've been keeping an eye on that site as well. "Event 3526" I suspect is meant to be Togher Woods Portlaoise but perhaps they need to wait until those HQ vacancies are filled before getting the go ahead.

New one in Belfast as well. Paisley park.

https://www.parkrun.org.uk/paisleypark/

RunningFlyer

Hoping to do a parkrun this weekend - haven’t done one since before COVID… Is the barcode on phone OK now or do you still need a printed paper copy? Thanks

corcaigh07

https://www.boards.ie/discussion/comment/122755935#Comment_122755935

Phone is fully accepted now

Butterbeans

https://www.boards.ie/discussion/comment/122755935#Comment_122755935

Barcode on the phone is all good. Enjoy!

RunningFlyer

Thanks very much, looking forward to it!

flazio

PS if you are with VHI you can register your Parkrun number with them to earn €5 vouchers with every 5 events attended, you get double credit on most bank holidays like this weekend.

tommylad1212

Hi has anyone a training plan they could share to improve 5km times, running about 27 mins at the moment id love to get it down around 23 mins. Thanks

marathon2022

https://www.boards.ie/discussion/comment/122759277#Comment_122759277

A six week plan should do it, be consistent, run 3-4 times a week. One long(ish run) 10-16km is fine, two easy runs 6-10km in zone 2 either side of a session with threshold intervals. A bit like below, switch the days to suit but you get it.

Monday - easy 5 to 10 k

Tuesday - rest

Wednesday - session below

Thursday - rest

Friday - easy 5- 10 k

Saturday - rest

Sunday - Long run

The first week this session will usually consist of a 2k warmup then 5 x 200 meters intervals at 4.30 to 4.40/km minutes pace or slightly faster with 60 second slow jog recover in between and a 3 or 4 k warm down after.

The next week increase the interval length to 5 x 300 meters at 4.30 to 4.40/km, the following week 5 x 400 meters at 23 minute pace(4.30 to 4.40/km). On the 4th week do 4 x 600 meters at 4.30 to 4.40/km with some strides on one of the easy runs. 5th week do 4 x 800 meters at 4.30 to 4.40/km

Week 6 do 4 x 1k at 4.30 to 4.40/km with 30 second jog recover.

The week of the run, skip the session, do an easy 5k and some some strides on the Wednesday and rest till Parkrun.

About as simple as it gets, its all about consistency.

tommylad1212

https://www.boards.ie/discussion/comment/122759425#Comment_122759425

Thank you il give it a try, I'm 50 so hopefully il be able for this.

marathon2022

https://www.boards.ie/discussion/comment/122759953#Comment_122759953

Same age as myself 😭 best of luck 🤞

Pawwed Rig

https://www.boards.ie/discussion/comment/122756685#Comment_122756685

Whut? How come I never heard of this??? 🤔

pc11

https://www.boards.ie/discussion/comment/122759425#Comment_122759425

Why on earth would you give a parkrun plan that has Saturday as a rest day??!

Also intervals at a pace of 4:30/km for a 27 min runner seems a bit quick.

flazio

The Grand Canal Parkrun in Tullamore has been out of action for a couple of months due to some issue with their insurance but is nearly ready and will be back Saturday next week, the 9th of November.

marathon2022

https://www.boards.ie/discussion/comment/122784888#Comment_122784888

I thought the post was helpful, say(like the poster) your current standard is 27 minutes how would you go about training for a 23 minute 5k?

pc11

https://www.boards.ie/discussion/comment/122785510#Comment_122785510

For a start I would obviously not stop doing parkrun every week or most weeks, that's just surreal to suggest. I mean, think about it.

Then, to get from 27 to 23 is a meaningless question unless you know the background of the runner. If they have never done serious training or are a newbie, they don't need to 'do' anything except keep training and gradually build fitness. Improvement will come steadily. Trying to improve 4 mins in 6 weeks is a bit mad. Only a total newbie could do this and if they are a newbie then they they should be aiming for much more steady progress as per the above.

You suggest 'threshold intervals'. For a 27 min runner, threshold pace is NOT 4:30. Not even close. And 200m is not a threshold interval distance. 27 mins is 5:25 pace and you want them to run at 4:30 pace. They need to run much more relaxed intervals at greater volume. 5 x 200m at 4:30 is more like 800m training just before a race or TBH I'm not even sure what it's meant to be. Threshold pace for this runner is more like 5:40 pace.

Much more sensible would be 4 or 5 times 1000m at 5:15-5:20 pace with 400-500m jog. This can be adjusted as they improve.

marathon2022

https://www.boards.ie/discussion/comment/122789224#Comment_122789224

https://www.boards.ie/discussion/comment/122759277#Comment_122759277

Hopefully Tommylad1212 can get some value from this, its nice to help

flazio

Probably done the geekiest thing I'll ever do for Parkrun, noticed on the 5k app my Wilson index is currently 1 from attending Mountbellew launch, I have been to an event 3 and 4 but not a 2. So I made my way up to Bundoran Promanade this morning. Quite a pleasant morning and not a bad little course, an out and back with the start and finish at different points in the middle of the line. Hilly as you might expect for a cliff side but beautiful views.

Duzzie

Just making my way home after a few fabulous days exploring Vilnius in Lithuania, culminating in a visit to the beautiful Vingis parkrun. It is a fascinating place to visit. The event team said that more Lithuanian events are in the pipeline and are due to start over the next 12 months. There is so much to see and do and the history around the place in very interesting. Well worth a visit.

ISOP

https://www.boards.ie/discussion/comment/122790305#Comment_122790305

This is top of my list for tourism

tommylad1212

https://www.boards.ie/discussion/comment/122789654#Comment_122789654

My pb for parkrun is 23.40 ran back in April, would never have done any training for it just ran a few 5km runs a week and park run on Saturday's, but my times have just gotten slower so was just looking for a plan to try get back to around that pace, all advice very welcome, have started to do a few longer runs 7-10 KMS

Duzzie

https://www.boards.ie/discussion/comment/122791145#Comment_122791145

have a look at Hal Higdons training plans. He has various plans for various distances depending on your level. Always found them to be good.