VO₂ max sessions are a great way to sharpen your parkrun fitness because they target the kind of speed and aerobic power that helps you run strongly when the effort starts to bite. This parkrun Tune Up 5×2min session is short, simple, and highly effective, making it a great fit for runners wanting to improve their 5km performance without overcomplicating their training. It’s a key type of workout within parkrun Kickstart, helping runners build confidence, lift their speed ceiling, and arrive at the start line ready to run well.
Each week I will be posting the Friday Fartlek Run Sessions that you can do to enhance your running. Fartlek is a Swedish term that runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard it is to work.
5x 2min VO2 Max Run
- 10min Level II WU;
- 5x 2min Level V, 2min Level I-II RI;
- 10min Level II CD;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.
The main set is made up of five reps, running at Level V for two-minutes. Take a two-minute Rest Interval (RI) jogging at Level I-II.
The Cool Down (CD) is at low-intensity jogging (Level II) for a minimum of ten minutes.
Finish with 10 minutes of stretching to assist with the recovery.
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
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parkrun Kickstart
🏃♀️ Ready to run your fastest parkrun ever? Whether you’re chasing a PB/PR, building fitness, or running for fun, the parkrun Kickstart is designed for all levels – from sub-20 to 32+ minute runners.
This 4-week plan features:
- 3-4 runs per week with time-based intervals, tempo runs, and progressive parkruns
- One-two weekly key workout(s) to sharpen speed and endurance
💪 Optional Strength Add-On – Parkrun Strength: 4 Weeks to Stronger Strides (+$27)
Two weekly strength sessions to boost running resilience, prevent injuries, and improve power.
Price: only $47 (Parkrun Strength: 4 Weeks to Stronger Strides additional)
Step onto the start line confident, prepared, and ready to see results – whether it’s your first PB or your next big breakthrough.
🏃♂️ Train smart. Race strong. Celebrate your progress!
