A well-paced tempo run is one of the simplest ways to improve your parkrun performance. This parkrun Tune Up 20min Tempo session is designed to help you lock into a strong, controlled rhythm and build the aerobic strength needed to run faster over 5km. It’s not about going all-out — it’s about holding a steady, sustainable effort that teaches your body how to run efficiently when it matters most.
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.
20min Tempo
- 10min Level II WU;
- 20min Level III;
- 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 a single rep, running at Level III for twenty-minutes.
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.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) files for this workout for FREE
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!
