4 Weeks, 4 Ways to Run parkrun

Stop Racing Every parkrun the Same Way

Discover the 4 different pacing strategies that can help you become a smarter, stronger, and faster parkrunner — without needing to chase a PB every Saturday.

Most parkrunners unknowingly make the same mistake every weekend.

They:

  • Start too hard
  • Fade badly late
  • Turn every parkrun into a survival effort
  • Chase PBs too often
  • Never properly develop pacing skills

The result?

Frustration. Plateaus. Inconsistent performances.

But smarter runners approach parkrun differently.

Get The Free Guide

Inside this free guide, you’ll learn how to rotate through 4 different styles of parkrun pacing across a four-week cycle:

Week 1 — Tempo Control

Learn how to hold consistent pacing and stop going out too hard.

Week 2 — Progressive parkrun

Master negative splitting by getting faster every kilometre.

Week 3 — Threshold parkrun

Develop the ability to sustain hard running under control.

Week 4 — PB / PR Attempt

Put everything together for your smartest and strongest parkrun effort.

parkrun Warm Up


parkrun warm-up

This system helps you develop:

  • Better pacing awareness
  • Stronger finishes
  • Improved aerobic fitness
  • Smarter race execution
  • More consistent improvement
  • Lower fatigue from racing every week

Instead of simply trying harder…

You’ll learn how to run smarter.

BONUS: Your Sub-30 Race Plan

You’ll also get a simple, step-by-step race plan you can use at your next parkrun.

It shows you exactly:

  • How to pace each kilometre
  • What it should feel like during the run
  • How to avoid the most common mistake (going out too fast)

Most runners get this wrong.

This will help you get it right.

Find Out How Close You Are

Get My Sub-30 Scorecard

👉 Takes less than 2 minutes to complete

About Coach Ray

I help runners improve their parkrun performance through smarter pacing, structured training, and sustainable progression.

At www.parkruntraining.co.nz I regularly share:

  • Weekly workouts
  • Training advice
  • parkrun Progress Reports
  • Pacing strategies
  • Structured plans
  • Coaching insights

My goal is simple:


Help runners train smarter and enjoy their running more.

Get The Free Guide
parkrun Training