Every weekend tens of thousands of people turn out in force to take part in their local Parkrun as they walk or run the 5k distance.
Formed in 2004, there are now Parkruns in 20 countries as beginners and elites challenge themselves at the free events established to promote a healthier and happier planet.
World 1500m champion Jake Wightman is among the stars who have been spotted going through the motions.
But just how do the elites prepare for the 5k distance? Former Parkrun world record holder and Asics athlete Charlotte Dobbs shares her top tips to help you smash your PB.
Speed work
“For a 5k it’s important to do some quicker fartlek-type training. One of my favorite workouts is 10 x 1 minute where you are working hard, followed by 30 seconds to one minute jogging in between each rep.
"This recovery is important to allow you to be able to run the minutes hard. This should be a little bit faster than your 5k pace, then slowing it right down. This helps to get the legs turning over and getting used to running quicker than race pace.”
Plan your day
“Have a race day schedule so you know what time your race is, then you can work your way back to what time you need to wake up, eat breakfast etc. It helps you be prepared as possible and stops you flustering trying to get everything ready. Make a plan and stick to it. Don’t try anything new on race day!”
Do a proper warm up
“Make sure you get a good warm up in before you race. Do some jogging and then some faster strides to get your body ready. It’s even more important for shorter distances where you don’t have time to do that within a race.
"Running a 5k is hard from the off and you definitely want to prime your body ahead of that start line so it’s not a shock to the system. Doing some quick 15 second strides is a good way to get your body ready for the race."
Pace your race
“Have a race plan. Have an idea of what pace you want to go off and try and run an even paced race to try and finish quicker as opposed to going off too quick and then fading in the latter stages.
"You will know from training what sort of time you are aiming for so you have a structured plan, but don’t be afraid to adjust if things don’t go your way."
Wear comfortable shoes
“If you’re not fit, you’re not going to put on a pair of shoes and run an amazing time. But if you’ve put in the training then wearing carbon shoes like Asics Metaspeed Sky + is an excellent way to raise your game to the next level for whatever distance, whether that be 5k up to a marathon. Your best footwear is going to help you give your best performance.”
ASICS athlete Charlotte Dobbs, supporting the launch of the ASICS Run Club - ASICS free weekly run club at its Oxford Street Store. Find out how you can get involved here
