How to Execute a Perfect Level IV 5K | Waterfront Pacing Breakdown

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

This wasn’t a parkrun — but the pacing lessons apply to every 5k.

In this parkrun Progress Report (not parkrun edition), I break down my run at the Wellington Scottish Athletics Club Waterfront 5k, where the goal was to execute a Level IV effort and hold controlled 4:30–4:39 min/km pacing across the race.

Rather than chasing an all-out PB, this was about precision, discipline, and finishing strong — and the data shows exactly how effective controlled pacing can be on a flat 5k course.

📊 What I Cover in This Report
Level IV pacing explained in real race conditions
kilometre-by-kilometre split and Normalised Power analysis
heart rate trends and effort distribution
cadence consistency under pressure
why patience early leads to stronger finishes
how to turn a 5k race into a high-quality training effort

👉 Read the full article here:
https://wp.me/pgV9w4-8c

👉 View the full run on Strava:
  / strava  

📝 Want Your Own Personal Review?

If you’d like me to review your parkrun or 5k 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 with confidence, and keep improving week after week.

🏃‍♀️🏃‍♂️ About QWIK KIWI Coaching

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

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 stop guessing your pacing and start finishing your 5k 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...