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5 KM Beginner Plan - L1

(19)
£000 GBP
Plan

About this plan

This is a "Couch to 5k" style plan designed for anyone who is completely new to running and looking to run a 5k for the first time!

Ideal if you have never run before or if you've taken a long break from running and want to ease back in.

Everything you need to complete your first 5k and have fun doing it!

Come back and let me know how you got on, it's great to hear your stories!

Plan Details / Who is this for?

The plan is based on time rather than distance.

The first week has 30 minutes of running.

The biggest week has 80 minutes of running.

Three runs each week.

10 weeks in length, with easy to understand structured training with time set aside for you to implement your own strength training.

Full glossary of terms so you'll always know what to do.

Loads of tips each week so you can learn along the way and stay motivated!

The plan is perfect for anyone who is starting their running journey or returning to running after a long break.

Optional Strength Routine Add On

The 'Plan + Strength Routine' option includes the full plan plus 3 integrated "at home" strength routines with warm up and cool down exercises.

Beginner friendly and easy to follow.

No equipment necessary.

Frequently Asked Questions

Are the training plans in miles or kilometers?

We have written the training plans in both miles and kms, both of which are included in the PDF file so you can refer to whichever one suits you.

The pace charts are also in miles and km's too.

How will I receive my plan?

You will receive an email with a link to download your plan straight after purchase.

You can also click a link on the checkout success page.

This will download the PDF file to your computer, tablet or phone. 

What format do the training plans come in?

The plans are a downloadable PDF file which you can view on any device or print off.

You will be emailed the link to download your plan.

Please note the plan can only be downloaded a maximum of 5 times. 

I feel I am in between two training plans, which one should I go for?

Each plan gives the number of days of training per week, so we’d advise going for the one which best fits in with your current lifestyle and commitments.

Also consider the number of miles or km's for the first week and peak week and compare that figure to where you are currently.

The best success will come from following a plan that is achievable given your lifestyle and current fitness. 

Customer Reviews

Based on 19 reviews
95%
(18)
5%
(1)
0%
(0)
0%
(0)
0%
(0)
K
Katia (CH)
Easy to follow 5K plan

I haven’t run in 4 years due to ITB syndrome. But decided that now I am stronger and could try again.
I followed the Ben Parkes 5K plan and guess what: after 10 weeks ran my first 5K. I felt great, solid 5km and a little sprint on the last km.

S
Sarina Swarts-Nieboer (NL)
Great for beginners

A great plan for runners to start. I wasn't a runner but this plan makes running easier.
Today training 15 !

C
Cindy (SA)
Super helpful

Half way through the plan and it is working!

B
B.J.

Fantastic training guide

P
Parker Jones (US)
Incredible Results

I haven't run since playing tag in elementary school. I started this plan and ended up running a 26 minute race! I am thinking running is going to be apart of my life now!

B
Ben James (GB)
Excellent plan

My wife has been using this plan due to recovering from injury and it has helped build up and keep progress on track. Well worth the money

D
Dhanya Jayan (US)

5 KM Beginner - L1

N
Noah Drein (DE)

Cmon

B
B. (CZ)
Great plan, thank you!

It's a great plan for staying motivated. It's neither too hard nor too easy. In the end, everyone can adjust the pace themselves.

J
Justa (US)

I was super excited for these and have started running again!

Customer Reviews

Based on 19 reviews
95%
(18)
5%
(1)
0%
(0)
0%
(0)
0%
(0)
K
Katia (CH)
Easy to follow 5K plan

I haven’t run in 4 years due to ITB syndrome. But decided that now I am stronger and could try again.
I followed the Ben Parkes 5K plan and guess what: after 10 weeks ran my first 5K. I felt great, solid 5km and a little sprint on the last km.

S
Sarina Swarts-Nieboer (NL)
Great for beginners

A great plan for runners to start. I wasn't a runner but this plan makes running easier.
Today training 15 !

C
Cindy (SA)
Super helpful

Half way through the plan and it is working!

B
B.J.

Fantastic training guide

P
Parker Jones (US)
Incredible Results

I haven't run since playing tag in elementary school. I started this plan and ended up running a 26 minute race! I am thinking running is going to be apart of my life now!

B
Ben James (GB)
Excellent plan

My wife has been using this plan due to recovering from injury and it has helped build up and keep progress on track. Well worth the money

D
Dhanya Jayan (US)

5 KM Beginner - L1

N
Noah Drein (DE)

Cmon

B
B. (CZ)
Great plan, thank you!

It's a great plan for staying motivated. It's neither too hard nor too easy. In the end, everyone can adjust the pace themselves.

J
Justa (US)

I was super excited for these and have started running again!

5 KM Beginner - L1 - Ben Parkes Running
Parkes Running

5 KM Beginner Plan - L1

From £000 GBP

Welcome to the Beginner 5k Plan!

This is a "Couch to 5k" style plan designed for anyone who is completely new to running and looking to run a 5k for the first time.

(Optional) Add-on: Integrated Strength Training:

Everything you need to complete your first 5k and have fun doing it! Come back and let me know how you got on, it's great to hear your stories! 

Plan

  • Plan Only
  • Plan + Strength Routine
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