Episode 030: One Focus, Smarter Training, Stronger parkruns | This Week in parkrun Training

Episode 030: One Focus, Smarter Training, Stronger parkruns | This Week in parkrun Training What does a genuinely good week of running look like? It is rarely a perfect week. More often, it is a week where you stayed consistent, recovered well, adapted when life got busy, and arrived at the weekend ready to run again. In Episode 030 of The parkrun Brief, Coach Ray explores the value of sustainable training, the one simple focus that can improve your parkrun, a quick VO₂ max workout, how to register for your first parkrun, why strides belong in your warm-up, and what Jason Ford’s challenging Halswell Quarry splits teach us about racing by effort rather than pace. 🏃 FREE FIRST-TIME parkrun CHECKLIST Preparing for your first parkrun—or helping someone else get started? Download the free First-Time parkrun Checklist and discover how to register, what to bring, when to arrive, what happens on Saturday morning, and how to feel confident before the start. 👉 https://qwikkiwicoaching.lpages.co/pa... ⏱️ TIMESTAMPS 0:00 – Welcome to The parkrun Brief 0:24 – What a “Good Week” of Running Really Looks Like 🔗 https://wp.me/pgV9w4-pc 5:08 – The One Thing to Focus On During Your parkrun 🔗 https://wp.me/pgV9w4-qV 8:34 – Friday Fast Track: 6 × 60sec VO₂ Max Run Workout 🔗 https://wp.me/pgV9w4-rJ 11:17 – How to Register for parkrun and Get Your Barcode 🔗 https://wp.me/pgV9w4-oI 18:57 – Use Strides Before the Start 🔗 https://wp.me/pgV9w4-qe 22:55 – These Splits Look Terrible… Until You See the Course: Jason Ford’s Halswell Quarry parkrun Progress Report 🔗 https://wp.me/pgV9w4-rz 🏃 REGISTER FOR parkrun parkrun is free, but you need to register before your first event so your result can be recorded. You only need to register once, and your personal barcode can then be used at parkrun events around the world. 👉 Register for parkrun here: https://www.parkrun.co.nz/register/ Once you have registered, remember to save your barcode to your phone, print a copy, or use a barcode wristband or key tag. 🏃 MAKE YOUR FIRST parkrun EASIER The free First-Time parkrun Checklist removes the guesswork from Saturday morning. Inside, you will discover: • How to register and get your barcode • What to wear and bring • When to arrive • What happens before, during, and after the event • Common first-timer mistakes to avoid • How to feel confident on the start line 👉 Download your free checklist: https://qwikkiwicoaching.lpages.co/pa... 💪 STRONGER FOR parkrun Want to hold your form together, maintain your running rhythm, and finish your 5K feeling stronger? Download Stronger for parkrun — A Quick Routine to Finish Your 5K Better. It is a simple strength routine that can be completed after an easy run or added to your regular training week. 👉 https://qwikkiwicoaching.lpages.co/st... 🔥 JOIN parkrun KICKSTART FOR ONLY $47 Ready to become a stronger, smarter and more confident parkrunner? parkrun Kickstart gives you structured, easy-to-follow coaching designed specifically for recreational runners who want to train consistently, improve their pacing, build confidence and achieve more personal bests. Join today for only $47. 👉 https://www.coachraytraining.co.nz/si... In this episode, you will learn: ✅ Why a good training week does not need to be perfect ✅ How easy running and recovery support long-term improvement ✅ Why focusing on one cue can simplify your parkrun ✅ How to complete six effective one-minute VO₂ max intervals ✅ How to register and get your parkrun barcode ✅ Why three relaxed strides can improve your opening kilometre ✅ How to pace intelligently on a hilly parkrun course ✅ Why even effort is often more important than even splits If you enjoyed this episode, please like the video, subscribe to the channel, and share it with another runner or someone preparing for their first parkrun. Train consistently. Keep your focus simple. Race the terrain, not your watch. Ka kite anō, Ray Boardman Qwik Kiwi Coaching #parkrun #parkruntraining #runningtips #5ktraining #runningcoach #vo2max #runningworkout #parkrunbarcode #parkrunbeginner #halswellquarryparkrun