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Описание: ⭐ APPLY FOR YOUR OWN PARKRUN PROGRESS REPORT:
👉 https://qwik-kiwi.kit.com/parkrun_pro...

Textbook negative splits on a flat parkrun course.

In this week’s parkrun Progress Report, I break down Jonathan Morton’s Palmerston North parkrun (14 February 2026) — a beautifully paced 24:20 run on one of New Zealand’s flattest courses.

Starting with a controlled 1st Km and getting faster every kilometre, Jonathan delivered a perfect example of how smart pacing leads to strong finishes — and long-term improvement.

This review looks at how his execution compares to previous PB performances and what it tells us about rebuilding fitness through consistency.

📊 What I Cover in This Report
kilometre-by-kilometre pacing analysis
why negative splitting works so well on flat courses
cadence stability and running economy
comparing current form to previous sub-23 performances
what this run suggests about his fitness trajectory
simple tweaks that could unlock the next breakthrough

👉 View Jonathan’s run on Strava:
  / strava  

📝 Want Your Own Personal Review?

If you’d like me to review your parkrun performance — just like this — apply here:
👉 https://qwik-kiwi.kit.com/parkrun_pro...

You’ll receive a personalised breakdown to help you pace smarter, train more consistently, and keep improving week after week.

🏃‍♀️🏃‍♂️ About QWIK KIWI Coaching

I’m Ray Boardman, a running coach helping recreational runners improve their parkrun performance through smarter pacing, better execution, and consistent training.

My parkrun-focused coaching includes:
parkrun Kickstart
parkrun Power Up
Saturday Speed Project
The 5K Habit

🚀 Ready to Run Your Best parkrun Yet?

If you want to build confidence, improve pacing, and finish stronger every Saturday, parkrun Kickstart gives you a clear, structured plan designed specifically for recreational runners.

👉 Join parkrun Kickstart here:
https://www.coachraytraining.co.nz/si...