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Parkrun, But Make It Threshold 😇🔥

Recovery Run… Apparently With Bonus Bounce ✨🏃‍♂️

30km Into Work: Strong Legs, Spiky Hills & Running by Feel 💪⛰️

TL;DR
Ran parkrun at true threshold effort, stayed disciplined (mostly), felt controlled and comfortable throughout, crossed the line breathing fine, and walked away very encouraged by how sustainable it felt.

The run
Today’s goal was very clear: parkrun at threshold pace. An effort I could hold for an hour. Not racing. Not competing. Just discipline — which, historically, is not my strongest skill at parkrun 😅

I was genuinely determined not to overcook it. The effort felt controlled almost the whole way, and I was really locked into that “comfortably hard” zone — working, but never straining. There was only one moment where things got a bit spicy: I’d been sitting behind someone who was pacing perfectly for the effort I wanted, but they slowed slightly with about a kilometre or so to go. I could feel myself almost jogging at around 4:15/km, which felt absurdly easy, so I made the call to overtake. That required a sharper acceleration than I’d planned (narrow course problems), and I could feel a little lactate wake up — especially with a hill immediately after.

But here’s the key part: I recovered quickly. Came down the other side, effort settled straight back in, and I went up the final hill controlled and steady, not forcing anything. Exactly what I wanted.

Coming down the final 200m straight, I had a really clear thought: How am I supposed to feel at the end of a threshold run? Tired, yes. Worked, yes. But not hands-on-knees, gasping-for-air, life-flashing-before-eyes tired. And that’s exactly how I felt. Strong, breathing a bit harder, but fully in control.

Crossed the line, started walking immediately. By the time I reached the token volunteer (about 10 metres later), I was already conversational. She asked how it went and I casually said, “Yeah, not bad,” which is not my usual post-parkrun state. Around me were runners who’d clearly emptied the tank — hands on knees, lungs on fire — and that contrast felt incredibly satisfying.

Finished 10th, which for a threshold effort felt pretty wild. Honestly, if I’d raced it, today might’ve been a podium chance… but that wasn’t the mission.

What really excites me is how sustainable it felt. I genuinely believe I could’ve held that effort for an hour, especially on a flatter course or on the track. The presence of other runners definitely helps with focus and motivation — parkrun is brilliant for that — but the main takeaway is how in control the whole thing felt.

Very, very encouraging.

After parkrun, I added 10 × 40-second fast reps with 40 seconds easy between. These felt sharp, and the legs clearly had plenty left:
	•	3:34
	•	3:08
	•	3:20
	•	3:17
	•	3:14
	•	3:00
	•	2:55
	•	3:01
	•	3:03
	•	2:48

It took a few to find the pace but great to see that last one was the fastest. Nice way to finish the session feeling quick rather than cooked 🔥

216 Training Load
-- from COROS
📈 3:09:14 Marathon prediction
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Tom Wallis 🏴󠁧󠁢󠁷󠁬󠁳󠁿🇳🇿

Parkrun, But Make It Threshold 😇🔥

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5K-Specific Intervals, Mind-Bending & Still Processing 🧠🔥

Same Hills, Faster Time, Easier Effort (and a Near Miss) 🌧️🏃‍♂️

Parkrun, But Make It Threshold 😇🔥

Recovery Run… Apparently With Bonus Bounce ✨🏃‍♂️

30km Into Work: Strong Legs, Spiky Hills & Running by Feel 💪⛰️

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