SAVR Run

SAVR Run SAVR Run - Mark Spence
Running coaching, education and community for everyday runners. Helping you start, improve and grow with confidence.

Founded by Mark Spence, creator of Savvy Park Runrz

RUNNING ON HOLIDAY? KEEP IT SIMPLE. ☀️🏃‍♂️You’re on holiday after all.If it’s hot and humid, your normal pace can sudden...
28/08/2026

RUNNING ON HOLIDAY? KEEP IT SIMPLE. ☀️🏃‍♂️

You’re on holiday after all.

If it’s hot and humid, your normal pace can suddenly feel a lot harder.

Your heart rate may sit higher.

Your breathing may feel tougher.

And if you are like me you will end up looking like you have ran through the sprinklers.

That’s where Zone 2 can really help.

Forget the pace.

Run by effort.

Keep it conversational.

Slow down if you need to.

Walk briefly if your heart rate keeps climbing.

Shorten the run if the conditions are taking more out of you than expected.

That’s not a bad session.

That’s adjusting to the environment you’re actually running in.

And remember — a holiday can also be a recovery week.

You don’t need to squeeze in every session.

You don’t need to chase mileage.

You don’t need to prove anything.

A few easy runs, some time on your feet, plenty of hydration and proper rest can be more than enough.

Sometimes the best thing you can do for your training is come home feeling fresher than when you left.

Keep moving. Keep it easy. Enjoy the holiday.

Now some pool time and a bit of beach later 🏖️

Anyone over Goole way… give em a try 🏊 🚲 🏃‍♂️ A great bunch 🙌🧡
27/08/2026

Anyone over Goole way… give em a try 🏊 🚲 🏃‍♂️

A great bunch 🙌🧡

JUST OVER 2 WEEKS TO THE GREAT NORTH RUN 🏃‍♂️The Great North Run was my first half marathon and second ever race, and it...
27/08/2026

JUST OVER 2 WEEKS TO THE GREAT NORTH RUN 🏃‍♂️

The Great North Run was my first half marathon and second ever race, and it’s still one of my favourites.

So if you’re lining up this year, you’re now at the stage where the focus starts to change.

The hard work is largely done.

You’re not going to gain huge amounts of fitness in the final two weeks, but you can definitely arrive carrying too much fatigue.

Keep it simple:

Easy runs easy.
Keep the aerobic work ticking over without turning every run into a session.

A little controlled quality.
Tempo or threshold work can stay in, but this isn’t the time to smash yourself.

Some race-pace running.
Just enough to remind yourself what half-marathon effort feels like.

Short strides.
A few quicker efforts can help keep the legs feeling sharp.

One final sensible long run.
Controlled, comfortable and finished feeling like you could have done more.

Then taper.

Don’t chase missed miles.

Don’t panic train.

Don’t try to prove your fitness.

The goal now is to arrive fresh, confident and ready to enjoy the 13.1 miles, and have a bloody good time. Atmosphere is unreal!!

You won’t make your race in the final two weeks, so relax.

But you can make it harder by doing too much, and turn up exhausted.

Ogg oggy oggy 😂

SAVR Run 🧡

I wasn’t planning on doing this… but maybe I should 👀I’m looking at putting on a weekly, time-based training session acr...
26/08/2026

I wasn’t planning on doing this… but maybe I should 👀

I’m looking at putting on a weekly, time-based training session across the Castleford / Five Towns area from September.

The sessions will be suitable for all abilities, with a mix of interval and tempo-based work — structured enough to help you improve, but flexible enough that everyone can work at their own level.

They could be perfect if you’re looking to:

➡️ sharpen up for the Great North Run
➡️ get ready for the Castleford 10K
➡️ build towards an October marathon
➡️ target the Leeds Abbey Dash & Doncaster 10K
➡️ improve your 5K or 10K
➡️ get a bit quicker without having to train alone
➡️ simply add some structure and consistency to your week

I’ve managed to build those habits into my own training, but I know it isn’t always easy.

Even when you know what session you need to do, it can still be tough to motivate yourself to get out there and do the harder work on your own.

Sometimes having something in the diary, a bit of structure and other people around you is exactly what helps keep that consistency going.

I’ll also be putting on sessions at Thornes Park, but I’ll share the details of those separately.

So before I finalise the Castleford / Five Towns session…

What evening time would work best for you?

5:30pm / 6:00pm / 6:30pm / 7:00pm

Just getting a feel for what would actually work for people. 🏃‍♂️

Anyone else do this? 😂Say “morning” to every runner you pass…Keep a mental tally of who says it back…Then judge the ones...
26/08/2026

Anyone else do this? 😂

Say “morning” to every runner you pass…
Keep a mental tally of who says it back…
Then judge the ones who look straight at you and say absolutely nothing. 🤣

Surely this isn’t just me? 👀🏃‍♂️

And yes… I’ll still say morning to the next one.

24/08/2026

𝘗̳𝘭̳𝘦̳𝘢̳𝘴̳𝘦̳ 𝘴̳𝘩̳𝘢̳𝘳̳𝘦̳
👇🏻👇🏻👇🏻👇🏻👇🏻
🏉 **NEW** U13 girls team, ready for the 2017 season!
📅 Training commences 𝘛̳𝘜̳𝘌̳𝘚̳ 𝟣̳𝘴̳𝘵̳ 𝘚̳𝘌̳𝘗̳𝘛̳
📞 Contact Robbie if interested!

🩷💙🤍

Monday morning. New week. Same question… are we running? 🏃‍♂️Whatever this week looks like for you — chasing a PB, build...
24/08/2026

Monday morning. New week. Same question… are we running? 🏃‍♂️

Whatever this week looks like for you — chasing a PB, building back, getting your first run in, or simply getting out of the door — it all counts.

You don’t have to smash every session.
You just have to keep showing up.

Have a good Monday, team. 🧡

21/08/2026

Just curious… what time do you prefer to run? 🏃‍♂️🏃‍♀️

🌅 Morning
☀️ Lunchtime
🌙 Evening

I’ve always preferred running in the morning, but I appreciate not everyone has that flexibility. Running clubs traditionally meet in the evening, largely because that works around most people’s jobs and other commitments.

But is your preferred time influenced by work, family life, age, routine—or simply when you feel at your best?

Nothing too scientific, I’m just intrigued! Let me know 👇

20/08/2026

Funny how things—and people—sometimes appear at just the right time.

I’ve had a few doubts about setting up a CIC: essentially, a business built to benefit the community.

Then today, one conversation at the track led to bid writing, while another revealed that someone I know has a dad who set up a CIC 20 years ago—and it’s still going strong.

Coincidence? Maybe.

Or maybe sometimes you just have to trust your gut and see where it takes you…

4 x 1600m on the track today. 🏃‍♂️For about 30 seconds I felt like a poor man’s Josh Kerr… 😂The focus today was simple: ...
18/08/2026

4 x 1600m on the track today. 🏃‍♂️

For about 30 seconds I felt like a poor man’s Josh Kerr… 😂

The focus today was simple: find the effort, settle into a rhythm and try to keep all four repeats consistent.

And probably the most satisfying bit was looking at the numbers afterwards and seeing that all four were pretty much within a second of each other.

Especially because I hadn’t spent the whole session staring at my watch trying to force the pace.

That’s something I’m always trying to work on — learning what an effort feels like, trusting it and then checking the numbers afterwards rather than letting the watch dictate every step.

Simple session. Consistent effort. Job done. ✅

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