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

The Castleford 10K feels a little different to me.I’m from Castleford, I live here, I grew up supporting Castleford Tige...
15/07/2026

The Castleford 10K feels a little different to me.

I’m from Castleford, I live here, I grew up supporting Castleford Tigers and some of my earliest memories are tied to this town.

These days, Castleford is also where I do most of my running and where I set up Savvy Park Runrz.

Savvy Park Runrz is the running club. We meet on Monday and Wednesday evenings CCC , offer different pace options and give people the chance to build consistency, enjoy their running and train alongside others.

SAVR Run is separate. It’s where I can support people more directly through coaching, training plans, advice and additional sessions, including local Castleford-based workouts and track options.

So, with the first Castleford 10K on the way, there are a couple of ways to get involved.

Come and train with Savvy Park Runrz for regular social runs, consistency and the support of a club around you.

Or, through SAVR Run, I can help you prepare more specifically for the event, whether you’re aiming to complete your first 10K, improve your time or simply want more structure and guidance.

Drop me a message if you’re planning to run it and want some support getting there 🧡

Today’s session: 8 × 800m with 2 minutes recovery 🏃‍♂️For most runners, each 800m effort will take roughly 3–4 minutes, ...
14/07/2026

Today’s session: 8 × 800m with 2 minutes recovery 🏃‍♂️

For most runners, each 800m effort will take roughly 3–4 minutes, so a simple time-based equivalent would be:

8 × 3–4 minutes at a controlled hard effort, with 2 minutes easy recovery.

A good session for developing speed endurance, improving running economy and getting comfortable holding a stronger pace without it becoming an all-out sprint.

From next week, I’ll be starting coached running sessions for mixed abilities. Some will take place locally around the Castleford area, with other sessions offering the option of a track-based workout.

Each session will be adapted so everyone can work at the right level for them.

Drop me a message if you’d like to join us or find out more 🙌

When someone apologises for not being consistent… but they’ve actually been building consistency without realising it.Sc...
13/07/2026

When someone apologises for not being consistent… but they’ve actually been building consistency without realising it.

Scott messaged me almost apologetically because he hadn’t properly followed the plan.

The ridiculous heat hasn’t helped, life has been busy and there was also the Grimsby Town shirt launch — which is obviously a perfectly valid excuse if you’re one of the three people and a dog who support Grimsby 😂 (jokes)

But the bit Scott probably hadn’t realised is that he had already been building consistency before the plan.

He’d been regularly turning up at Savvy Park Runrz club runs, getting to parkrun and fitting in extra runs around that.

The plan was never about making massive wholesale changes. It was about building on what he was already doing — adding a little more structure, gradually increasing the volume and making a few small tweaks to the types of runs.

Including the occasional reminder that not every run needs to be run flat out!

And despite feeling like he hadn’t been consistent, the following day he went and ran another 5K PB.

The credit is Scott’s. He’s the one turning up and doing the work.

Sometimes progress doesn’t need a complete overhaul. Sometimes it just needs a bit of direction, a few sensible tweaks and the confidence to keep going. Plus the occasional rest and recovery.

Buzzing for you, mate 👏🧡

12/07/2026

This was exactly what I needed this morning.

Just an easy run, some sunshine, great views and a few friendly “mornings” along the way.

Sometimes it’s good to slow down, look up and appreciate what’s right on your doorstep.

Hope you’re all having a great weekend. ☀️🧡

Great to join for just a small part of this epic journey this week… 100 Ultras in 100 days 🧡
12/07/2026

Great to join for just a small part of this epic journey this week… 100 Ultras in 100 days 🧡

Everyone celebrates the PB.But who celebrates everything it took to get there?Some runners got up before sunrise for an ...
12/07/2026

Everyone celebrates the PB.

But who celebrates everything it took to get there?

Some runners got up before sunrise for an easy run.

Some met friends at their local running club.

Some turned up at parkrun.

Some headed out for a long run.

Some squeezed in a strength session.

Some simply laced up when they really didn’t feel like it.

That’s what running is really built on.

It’s built on the easy miles.

The long runs.

The club runs.

The parkruns.

The recovery.

The sleep.

The strength work.

And the decision to keep showing up… again and again.

PBs deserve celebrating.

But so do the runners quietly putting in the work, even when there’s no medal, no podium and no finish-line photo waiting for them.

Because every PB starts with ordinary runs that most people never see.

Celebrate the result.
But never forget the work that made it possible.

📩 DM RUN if you’d like help building those foundations.

11/07/2026

Plot twist… I actually am. 😂

But between the miles, coaching, planning sessions and building SAVR Run, and meeting some amazing people… I’m not sure I’ve ever been busier.

Funny how life works sometimes.

If you’ve thinking about starting running, getting back into it, or working towards your next goal, drop me a DM. I’d love to help. 🧡

10/07/2026

You’re not training your legs with this session. You’re training your heart.” 🧡

Today’s session was 6 × 3 minutes with a 2-minute float recovery.

On paper, it looks like just another interval session. But every rep—and every recovery—has a purpose.

Those three-minute efforts are long enough for your body to reach close to its maximum oxygen uptake (VO₂ max). This is where your heart, lungs and muscles are working together at a very high aerobic intensity, stimulating adaptations that make you a fitter, more efficient runner.

The two-minute float recovery isn’t there to let you completely recover. It’s there to keep your heart rate elevated and your aerobic system working, so you spend more time where the biggest physiological adaptations occur.

Over time, sessions like this can:
✅ Increase the amount of blood your heart pumps with each beat.
✅ Improve oxygen delivery to your working muscles.
✅ Enhance your ability to clear and reuse lactate.
✅ Improve your running economy, so every pace feels easier.

…and yes I was out of breathe 😂

Whether you’re training for your first 5K, chasing a half marathon PB, building towards an ultra, or—as in my case—preparing for a marathon, the principle is the same.

Raise your aerobic ceiling, and every pace below it becomes more sustainable.

The session may only last less than an hour, but the adaptations it creates can improve every run that follows.

Train with purpose. Every session has a job.

08/07/2026

Forget protein shakes… 🍦

Yesterday’s official recovery strategy after 50K in that heat? An ice cream.

Some people recover with protein.

Some recover with electrolytes.

recovers with a double scoop.

To be fair… after 50K in those temperatures, who’s arguing? 😂🍦

Another day ticked off. Another ultra done. One step closer to an incredible 100 ultras in 100 days.

Joined by another legend ros3kirkland 🩲

The ice cream was epic

Keep grafting, mate. 👊

RunHappy

What do you do on your first Monday after leaving work after 26 years?You get up in the middle of the night to watch Eng...
06/07/2026

What do you do on your first Monday after leaving work after 26 years?

You get up in the middle of the night to watch England.

Grab a couple more hours’ sleep.

Then get up again and head over to Reyt Sauna for 30km, joining David Jackson on his incredible challenge of 100 ultras in 100 days with Chris Spurr and Ryan Hinchliffe

Plenty of miles, plenty of laughs, good company, and a reminder that sometimes Mondays aren’t that bad!!

Here’s to the next chapter…

No rest for the wicked. 👊🏃‍♂️

What to do Tuesday…

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