Training for a big race requires more than just long, slow, distance runs; it demands strategic training to build speed, endurance and mental resilience. Enter the “parkrun sandwich” workout—a deliciously effective training technique that combines the popular parkrun event with longer, focused intervals, creating a well-rounded training session tailored for marathon success. If you don’t have a parkrun event nearby or are more of a solo runner, slot a hard 5K effort in place of the parkrun.
This workout can be tweaked to suit a variety of training goals and abilities, and you can design your own parkrun sandwich as you see fit. The idea is, generally, to sandwich a fast, short stretch of running, like a parkrun (or any hard 5K effort) between two stretches of slightly less intense effort.
Parkrun cancels A-Z records in an effort to deter “parkrun tourism”
The workout
Warm up with 10-15 minutes of easy running.
Run 10 km at your marathon pace, and cool down with a few minutes of easy running.
Blast through your parkrun (or 5K) as quickly as you can, with a few minutes to cool down afterward (or to stand around and talk).
Head out for another 5-8K at a moderate effort—you’re still working hard, but not quite pushing to hit pace targets.
Cool down with 5-10 minutes of very easy running.
Modify it!
There are endless possibilities with this workout sandwich, just as there are with the sandwiches you create in the kitchen. Try doing the shorter, moderate-effort stretch of running before your fast 5K, and polish it off with a tough 10K. Or make it an even meal, with a 5K moderate effort to start, parkrun in the middle, and a 5K moderate effort to finish. However you plan it, make sure to allow some time for recovery afterward, scheduling an easy running or rest day to follow.
