Coaching for a giant race requires extra than simply lengthy, gradual, distance runs; it calls for strategic coaching to construct pace, endurance and psychological resilience. Enter the “parkrun sandwich” exercise—a deliciously efficient coaching approach that mixes the favored parkrun occasion with longer, centered intervals, making a well-rounded coaching session tailor-made for marathon success. In the event you don’t have a parkrun occasion close by or are extra of a solo runner, slot a tough 5K effort rather than the parkrun.
This exercise will be tweaked to swimsuit quite a lot of coaching targets and talents, and you may design your personal parkrun sandwich as you see match. The concept is, typically, to sandwich a quick, quick stretch of operating, like a parkrun (or any exhausting 5K effort) between two stretches of barely much less intense effort.
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The exercise
Heat up with 10-Quarter-hour of simple operating.
Run 10 km at your marathon tempo, and funky down with a couple of minutes of simple operating.
Blast by means of your parkrun (or 5K) as shortly as you may, with a couple of minutes to chill down afterward (or to face round and speak).
Head out for an additional 5-8K at a average effort—you’re nonetheless working exhausting, however not fairly pushing to hit tempo targets.
Settle down with 5-10 minutes of very simple operating.
Modify it!
There are countless potentialities with this exercise sandwich, simply as there are with the sandwiches you create within the kitchen. Attempt doing the shorter, moderate-effort stretch of operating earlier than your quick 5K, and polish it off with a tricky 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. Nevertheless you propose it, be sure to permit a while for restoration afterward, scheduling a simple operating or relaxation day to observe.
