Coaching for an enormous race requires extra than simply lengthy, sluggish, 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. For those who don’t have a parkrun occasion close by or are extra of a solo runner, slot a tough 5K effort instead of the parkrun.
This exercise will be tweaked to go well with a wide range of coaching targets and skills, and you may design your personal parkrun sandwich as you see match. The thought is, usually, to sandwich a quick, brief stretch of working, like a parkrun (or any arduous 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 working.
Run 10 km at your marathon tempo, and funky down with a couple of minutes of simple working.
Blast via your parkrun (or 5K) as rapidly as you’ll be able to, with a couple of minutes to chill down afterward (or to face round and discuss).
Head out for an additional 5-8K at a average effort—you’re nonetheless working arduous, however not fairly pushing to hit tempo targets.
Quiet down with 5-10 minutes of very simple working.
Modify it!
There are infinite prospects with this exercise sandwich, simply as there are with the sandwiches you create within the kitchen. Strive doing the shorter, moderate-effort stretch of working earlier than your quick 5K, and polish it off with a troublesome 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. Nonetheless you propose it, be sure that to permit a while for restoration afterward, scheduling a simple working or relaxation day to comply with.
