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Tag: 5km

Improvement Series, RA Fitness Blog, Running, Training Help

5 Tips to improve your Parkrun Time

November 27, 2019November 19, 2019 radancefitness

Most of us will want to get faster and many of us runners have taken part in Parkrun. Why not put these two together and try and get a better Parkrun time. Here's some easy tips that won't means months training.

Tagged 5km, Exercise, Faster, Fitness, Improve, Parkrun, RunningLeave a comment

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E R R O R 🤦‍♀️ I made so many mistakes at this mornings Parkrun, not least messing with my watch too much and having to start the run fiddling with it. I also managed to stop my music so despite the headphones peeking out from under the buff, it was a silent one for me. Hopefully still managed it in under 25 minutes, which means I still got a good tempo session in. Also who would have imagined running in a vest top in December? 🧤 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #parkrun #exmouthparkrun #seafront #runner #lonelygoat #runningclub #solorun #outdoors #run #scenery #exercises #challenge #practice #ukrunchat #somersetrunners #bristolrunning #bristol #igrunners #strava #runningcomunnity #runnersworld #runlikeagirl #femalerunners #runspiration #womensrunninguk
S P E E D 🏃🏻‍♀️ I really wish I could share that I managed more than two 1km repeats this morning but that would 100% be a lie. So I did 1/3 of the repeats I was meant to for a number of reasons; 1) I was struggling in repeat two. 2) It was wet and cold. 3) I felt a little bit of pain in my knee (this is perhaps the most important reason). 4) my body still hasn’t adapted to doing speed work. At the end of the day I did this workout a little better than I managed two weeks ago, so I’m really happy with that. Yes neglecting every speed session won’t get me a PB but it’s a journey, and my first real attempt at training to get faster. Previously I’ve simply been increasing mileage to try and increase speed. So this block is a big change in the way I train and honestly the times I got for the two repeats I did weren’t too shabby. Tempo run tomorrow at Parkrun, hopefully around the 25 minute mark like last week. 🤞 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #morningrun #training #runner #lonelygoat #speedworkout #garmin #runningclub #solorun #outdoors #run #scenery #exercises #challenge #practice #ukrunchat #somersetrunners #bristolrunning #bristol #igrunners #strava #runningcomunnity #runnersworld #runlikeagirl #femalerunners #runspiration #womensrunninguk
S U N S E T 🔥 As the sun went down today I went out for my second run today, which didn’t go to plan! A stitch that just wouldn’t go away stopped this 12km run in it’s tracks and I ended up walking back with Bradley. I always seem to get a problem on this same run every week 🧐 so I think I’ll blame Bradley, we must talk too much during that first 1km that my breathing can’t cope. Fingers crossed for next week though, hope everyone else had a good session today, the sunset was so nice to watch as I ran. 🌞 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #bristolrunners #trainingrun #runhappy #runningcommunity #runningworld #uk #runner #lonelygoat #runningclub #solorun #outdoors #run #scenery #exercises #challenge #practice #ukrunchat #somersetrunners #bristolrunning #bristol #igrunners #strava #runningcomunnity #runnersworld #runlikeagirl #femalerunners #runspiration #womensrunninguk
J O Y 🌈 Jumling for joy over what I have been able to accomplish over the last month. It only did a get a new 5km PB, I also ran over the Clifton Suspension bridge for the first time, ran 20km in one go for the first time since the start of the year, and pulled out the best mileage I’ve had all year. Next month (we’ll this month now) I won’t be beating that 146km target as I’m aiming to hone in on that 5km time and (🤞) take it to 22minutes #Agoal which means my training is a lot more focused on speed rather than distance. As I do try and get faster the longer distances I’ve done this month should help me, so here’s a picture from my long distance run between Exmouth and Topsham (and back), a really nice pretty much flat path along the River Exe in the Southwest. Next year I’m not planning on racing too much but I definitely have a few locked in already. Anyone tried the 401 marathon in a weekend challenge in Portishead? I’m thinking of doing it in August next year - Side note, not much of a fan of running in heat! - but hoping it would be a nice starter for marathon running? Any thoughts? 🏃🏻‍♀️🏃🏻‍♂️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #novembermiles #ukrunchat #runhappy #runnerlife #runnersworld #stravarun #runner #running #bristolrunners #runnersofinstagram #runitfast #runningcommunity #runchat #runningmotivation
S A N D 🏖 Lots of wind and sand during the first 2kms of Exmouth 100th Parkrun, the rain held off though. Nice little tempo run, on a knee that was at about 70% (may have resorted to some deep heat to take the edge off the cycle there). Still hoping my knee will get better in its own accord, lots of stretching and rolling to aid it’s recovery. 🤞 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #seaside #exmouthseafront #temporun #parkrun #exmouthparkrun #running #runninggirl #runitfast #runinspiration #runningcommunity #runhappy #runtastic #worldrunners #runforlife #lonelygoatsrunningclub #lonelygoatsrc #5km #ukrunchat #runningworld #fitness #exercise #ukrunningcommunity
C A M P ⛺️ Over the holiday’s I’m running my FIRST EVER dance camp! It’s on the 27th of December so you can drop your child off and go shop some bargains, go to work, or simply have a day away from them. At the end of the day you’ll have a chance to watch all the amazing work they’ve learnt throughout the day. It’s only £15 at the moment for a whole day over dancing, that’s over 7 hours of class! I’m really excited to host and would love to create more in future holidays. Places are limited and the price will change at the end of next week, so please go and book early! 🙏
S T R E T C H 🤸‍♂️ I’m starting to slip with my post-run/cycle stretching and this week my knee has decided to tell me about that. So the foam roller is back out in an effort to try and resolve this issue before attempting a 5km PB. The strange thing is though, is that I can run on it fine! Cycling or stairs are where it’s weaknesses lie, so a little bit a of yoga later tonight, before I see if a speed session will be possible for tomorrow morning. In the meantime though, I managed to fit in the Zwift Autumn 5km Run, so I ran that and got the T-Shirt. 👍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #5kmjourney #runner #stretching #recovery #lonelygoat #runningclub #solorun #outdoors #run #indoorrun #exercise #Zwift #treadmill #practice #ukrunchat #somersetrunners #bristolrunning #bristol #igrunners #strava #runningcomunnity #runnersworld #runlikeagirl #femalerunners #runspiration #womensrunninguk
S M A L L 💚 A short run this morning followed by a great meeting with the Great Run Local team about being involved in the new run they’re looking forward to launching soon. So if you’re in the Bristol area and are free on Sundays do head over to their Hengrove Park Facebook page to know all the details for when the 2km and 5km events are going to be launching. If you can help out every so often that would be fab too! Even the small things help, so if you can’t let others who might be interested know. 👍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #bristolrunners #hengrovepark #greatrunlocal #sundayrun #volunteer #runner #lonelygoat #runningclub #solorun #outdoors #run #scenery #exercises #challenge #practice #ukrunchat #somersetrunners #bristolrunning #bristol #igrunners #strava #runningcomunnity #runnersworld #runlikeagirl #femalerunners #runspiration #womensrunninguk
O U T D O O R S 🧤 Yesterday was a double day, two 5kms one indoor and one outdoor with Bradley. I’m currently really struggling to think about getting outdoors in this gloomy weather, even though I love it so much when I’m out! Instead I’m making the most of our treadmill and trying to use it to my advantage, those days when I don’t feel like going out, well I’ve still got to run! They may not be hard sessions but they’ll be as close as I can get them to what I was going to be doing outside. This morning was 8km with 6x500m incline repeats. Gosh it got hot! I’ve got a long steady run planned for tomorrow, before my mid-week break. 🎉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #ukrunningcommunity #runner #lonelygoat #hillrepeats #indoorrun #treadmillrun #training #runningclub #solorun #5kmtraining #outdoors #run #scenery #exercises #challenge #practice #ukrunchat #somersetrunners #bristolrunning #bristol #igrunners #strava #runningcomunnity #runnersworld #runlikeagirl #femalerunners #runspiration #womensrunninguk
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