5 KM Intermediate Plan - L3

My husband and I are both following the intermediate 5k training plan right now in between half marathon and marathon training blocks. We both set half marathon PRs by following the half marathon plan, so we thought we would try to improve our 5k speed before we start our spring marathon block. So far we are enjoying all the plans we have purchased and have seen great results! Thank you!

I have been following the schedule for 2 weeks now and i love it. i have enough variety in my runs which also keeps me motivated. the day i have to do strength training is also in the schedule which i find very useful.

I used this plan as I wanted to get sub-20 mins, but wasn’t sure if I was ready for the next level. I managed to get a 19:36, taking a minute and a half off of a previous PB.

It is such a great plan, with a really good mix of run types. Very enjoyable and will definitely help you smash your targets!

Good mix of easy, tempo, intervals and long runs. Strength option specific to running looks good too, only finishing first week so will know more after a few weeks.

The plan looks very good, having recently witnessed someone smashing their Marathon PB by using one of Ben’s training plans, I decided to give the 5k a go.
I’ve had a bit of a lay off but am gradually building my base and just waiting a little longer to commence the plan - so I can build my weekly mileage and feel confident with the faster sessions too.
Watch this space.

My wife and I followed this plan and as a result we both got new 5k PBs at Dorney Lake 2 weeks ago. We both took well over 1 minute off our previous times and I was about 10 seconds from sub 20 😁

Obviously you have to be disciplined and consistent, but the workouts were great and the plan easy to follow and adjust as life inevitably got in the way at times.

We did stuck with our own easy paces as I know my HR using the easy paces on the plan chart would be quite high.

Thank you for such a great plan. I'm trying to return to sub 19 for 5k after several years out, this plan is exactly what I needed to give me the focus and belief I can do it. It has the right amount of information to support the plan. Early days, but I hope to be moving to the faster plan later this year.

First time following a training plan and running in any sort of structured way and I love it! The plan is simple to understand and follow plus it takes all the guess-work out of my running. Highly recommended!

First week of my new 5k plan done. Really looking forward to the weeks ahead. My goal pace awaits

I just want to keep this short and sweet. This was the perfect plan for me because it gave me everything I needed to reach my goal in the 5K without stressing over how much I should run, what type of workouts I should do, and how long I should train for. This takes all of that out of the equation and sometimes that’s the best thing for us. Awesome plan for an awesome price and will definitely help you reach your goal.

I've decided to have a go at some 5K runs having run half and full marathons and I knew the best place to get a training plan was with Ben Parkes and I am making great progress.

great format and easy to read and follow

I've tried the plan recently and I was unstructured and inconsistent of training, however this plans helps me keeping me on the track and looking forward for improvement!

Just finished the Ben Parkes 5K training plan and really enjoyed it. The workouts are well structured, with a great balance of speed, tempo, and easy runs. Each session has clear purpose and pacing guidance, which makes it easy to follow and trust the process.

The progression feels challenging but manageable, and it definitely helped build both speed and confidence. I’d recommend it to anyone looking to run a smarter, stronger 5K

Recently started back up and wanted something to keep me motivated. This is helping me to push my self when needed and making me do them easy runs when I should. Thanks

brilliant and well rounded plan which focuses on all aspects of running

Ben’s plans make training so much easier. I don’t have to think about what to do, just follow the schedule. The 5K plan PDF is super clear and is helping me keep on track and feel ready on race day.

Love the structure it gives to my training. Easy to see the progression throughout the plan. Well presented and competitively priced. Also highly recommend the strength training add-on.

This is a great training plan - it fells like I am pushing myself but it is balanced and manageable. It makes such a difference having a set plan to focus on.

I find marking off the training sessions really motivating.

5k plan is perfect for newbies as well as Weekend Warriors as has set sessions but allows you to tailor paces to suit goal/current fitness.
I am using as a guide and not progressing to the following week until I have 'passed' the current week

I wanted something to set my mind too knowing it's going to be in the correct direction towards my fitness goals.
I understood the methods of running slow to fast short to long ect but wasn't entirely sure how to put these to use in interlocking format.
The way this publication has be put together has clarified the issue. I look forward to pursuing week by week, id suggested purely focus on running and strength conditioning as its too much with employed work and along with other fitness sports. My intentions are to hybrid the programme but not cheat and too use it as a guidance as what days after and before types of running.
I believe diet plays a large part in performance too.
Hopefully closer to the race I'll be ready with the help of the programme. Thank you.

This is a fantastic 5k plan that has given me so much structure for my 5k training plan. I couldn’t recommend it enough, it’s great value for money! Thank you :)

Just right

There is a good mix of easy, tempo, intervals and long runs. Going really well after 2 weeks and managing all the sessions as advised. Pacing goals are realistic and achievable.

I settled on this plan as it was specific to my ability, and clear what the time commitment was up front. Although the plan is challenging, it is achievable and I look forward to my PB at the end of it.

My husband and I are both following the intermediate 5k training plan right now in between half marathon and marathon training blocks. We both set half marathon PRs by following the half marathon plan, so we thought we would try to improve our 5k speed before we start our spring marathon block. So far we are enjoying all the plans we have purchased and have seen great results! Thank you!

I have been following the schedule for 2 weeks now and i love it. i have enough variety in my runs which also keeps me motivated. the day i have to do strength training is also in the schedule which i find very useful.

I used this plan as I wanted to get sub-20 mins, but wasn’t sure if I was ready for the next level. I managed to get a 19:36, taking a minute and a half off of a previous PB.

It is such a great plan, with a really good mix of run types. Very enjoyable and will definitely help you smash your targets!

Good mix of easy, tempo, intervals and long runs. Strength option specific to running looks good too, only finishing first week so will know more after a few weeks.

The plan looks very good, having recently witnessed someone smashing their Marathon PB by using one of Ben’s training plans, I decided to give the 5k a go.
I’ve had a bit of a lay off but am gradually building my base and just waiting a little longer to commence the plan - so I can build my weekly mileage and feel confident with the faster sessions too.
Watch this space.

My wife and I followed this plan and as a result we both got new 5k PBs at Dorney Lake 2 weeks ago. We both took well over 1 minute off our previous times and I was about 10 seconds from sub 20 😁

Obviously you have to be disciplined and consistent, but the workouts were great and the plan easy to follow and adjust as life inevitably got in the way at times.

We did stuck with our own easy paces as I know my HR using the easy paces on the plan chart would be quite high.

Thank you for such a great plan. I'm trying to return to sub 19 for 5k after several years out, this plan is exactly what I needed to give me the focus and belief I can do it. It has the right amount of information to support the plan. Early days, but I hope to be moving to the faster plan later this year.

First time following a training plan and running in any sort of structured way and I love it! The plan is simple to understand and follow plus it takes all the guess-work out of my running. Highly recommended!

First week of my new 5k plan done. Really looking forward to the weeks ahead. My goal pace awaits

I just want to keep this short and sweet. This was the perfect plan for me because it gave me everything I needed to reach my goal in the 5K without stressing over how much I should run, what type of workouts I should do, and how long I should train for. This takes all of that out of the equation and sometimes that’s the best thing for us. Awesome plan for an awesome price and will definitely help you reach your goal.

I've decided to have a go at some 5K runs having run half and full marathons and I knew the best place to get a training plan was with Ben Parkes and I am making great progress.

great format and easy to read and follow

I've tried the plan recently and I was unstructured and inconsistent of training, however this plans helps me keeping me on the track and looking forward for improvement!

Just finished the Ben Parkes 5K training plan and really enjoyed it. The workouts are well structured, with a great balance of speed, tempo, and easy runs. Each session has clear purpose and pacing guidance, which makes it easy to follow and trust the process.

The progression feels challenging but manageable, and it definitely helped build both speed and confidence. I’d recommend it to anyone looking to run a smarter, stronger 5K

Recently started back up and wanted something to keep me motivated. This is helping me to push my self when needed and making me do them easy runs when I should. Thanks

brilliant and well rounded plan which focuses on all aspects of running

Ben’s plans make training so much easier. I don’t have to think about what to do, just follow the schedule. The 5K plan PDF is super clear and is helping me keep on track and feel ready on race day.

Love the structure it gives to my training. Easy to see the progression throughout the plan. Well presented and competitively priced. Also highly recommend the strength training add-on.

This is a great training plan - it fells like I am pushing myself but it is balanced and manageable. It makes such a difference having a set plan to focus on.

I find marking off the training sessions really motivating.

5k plan is perfect for newbies as well as Weekend Warriors as has set sessions but allows you to tailor paces to suit goal/current fitness.
I am using as a guide and not progressing to the following week until I have 'passed' the current week

I wanted something to set my mind too knowing it's going to be in the correct direction towards my fitness goals.
I understood the methods of running slow to fast short to long ect but wasn't entirely sure how to put these to use in interlocking format.
The way this publication has be put together has clarified the issue. I look forward to pursuing week by week, id suggested purely focus on running and strength conditioning as its too much with employed work and along with other fitness sports. My intentions are to hybrid the programme but not cheat and too use it as a guidance as what days after and before types of running.
I believe diet plays a large part in performance too.
Hopefully closer to the race I'll be ready with the help of the programme. Thank you.

This is a fantastic 5k plan that has given me so much structure for my 5k training plan. I couldn’t recommend it enough, it’s great value for money! Thank you :)

Just right

There is a good mix of easy, tempo, intervals and long runs. Going really well after 2 weeks and managing all the sessions as advised. Pacing goals are realistic and achievable.

I settled on this plan as it was specific to my ability, and clear what the time commitment was up front. Although the plan is challenging, it is achievable and I look forward to my PB at the end of it.