Q What’s the best plan for a parkrun personal best?
Conor George, Portrush
HIIT (high intensity interval training) is your best bet at short notice, assuming you’ve run a parkrun before. Create a circuit of bodyweight moves and use a tabata format to get the full effect: 20sec working, 10sec rest, for eight rounds on each exercise. This four-week plan was created by Jayson Cavill, 2015 Montane Lakeland 50 winner.