Pacing Guide

Our runs have four pace groups โ€” rated ๐Ÿ’š to ๐Ÿ’š๐Ÿ’š๐Ÿ’š๐Ÿ’š, like a spice scale. Every group is led by a qualified leader and nobody gets left behind.

Group Typical Training Effect Hockley Woods Parkrun Time
๐Ÿ’š A perfect group for nice fun people who have a Garmin but don't care about the stats. 35+ minutes
๐Ÿ’š๐Ÿ’š Builds long-lasting energy while keeping your cardiovascular system in top shape. 30โ€“34 minutes
๐Ÿ’š๐Ÿ’š๐Ÿ’š Helps you stop fighting the run and start flowing through it. 26โ€“29 minutes
๐Ÿ’š๐Ÿ’š๐Ÿ’š๐Ÿ’š Builds the art of running hard and pretending it's fine. 20โ€“25 minutes

Hockley Woods Parkrun Time

  • ๐Ÿ’š 35+ minutes
  • ๐Ÿ’š๐Ÿ’š 30โ€“34 minutes
  • ๐Ÿ’š๐Ÿ’š๐Ÿ’š 26โ€“29 minutes
  • ๐Ÿ’š๐Ÿ’š๐Ÿ’š๐Ÿ’š 20โ€“25 minutes

๐Ÿ’ก Lower groups (๐Ÿ’š and ๐Ÿ’š๐Ÿ’š) include more regrouping stops. These reduce through ๐Ÿ’š๐Ÿ’š๐Ÿ’š and ๐Ÿ’š๐Ÿ’š๐Ÿ’š๐Ÿ’š.

How the Difficulty Progresses

  • ๐Ÿ’š โ†’ ๐Ÿ’š๐Ÿ’š: Noticeable increase but manageable for most beginners.
  • ๐Ÿ’š๐Ÿ’š โ†’ ๐Ÿ’š๐Ÿ’š๐Ÿ’š: Requires stronger cardiovascular conditioning.
  • ๐Ÿ’š๐Ÿ’š๐Ÿ’š โ†’ ๐Ÿ’š๐Ÿ’š๐Ÿ’š๐Ÿ’š: A much larger jump in effort than it appears due to rising energy demand.

Approximate Calories Burned

Typical Wednesday night โ€” 70โ€“75 kg (155โ€“165 lb) person

  • ๐Ÿ’š: 220โ€“320 kcal
  • ๐Ÿ’š๐Ÿ’š: 350โ€“450 kcal
  • ๐Ÿ’š๐Ÿ’š๐Ÿ’š: 500โ€“650 kcal
  • ๐Ÿ’š๐Ÿ’š๐Ÿ’š๐Ÿ’š: 650โ€“850 kcal