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5 KM Advanced - L4

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    Welcome to the Level 4 Advanced 5k plan!

    How exciting is this!  You're on a journey to smash that PB and I've designed this amazing plan to help you on your way to getting the time you deserve.  Running first and foremost has to be fun, have variety, while providing a challenge.. and this plan will be all of those things.  

    Come race day you'll be in the best shape possible to cross the line with a smile and thrilled at what you achieved!

    • Designed for runners targeting a 17 - 19 minute finish time.
    • The first week is 28 miles or 46km.

    • The biggest week is 39 miles or 63km.

    • There are five to six runs each week.

    • The plan has both miles and kilometres.

    • It is 8 weeks in length, with structured training, recovery and taper weeks.

    • There are suggested paces for all the runs.  With pace goals for 17, 18 and 19 minutes.

    • Glossary page describing each type of run, so you’ll always know what to do.

    • Dedicated session for strength training and suggested exercises.

    • You will be able to download the plan after the checkout page.  You'll also receive an email that contains a link where you can download the plan.
    • By purchasing the plan you agree to the terms and conditions laid out here.

    It's going to be an exciting few weeks ahead, thank you for trusting my plan to get you there.  Let me know how you get on!!

    Product reviews

    Customer Reviews

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    N.L.
    Finally a sub-20 PB!

    Ben Parkes' 5k advanced plan was easy to follow, motivating and totally doable. I really enjoyed the structure each week. After a month of knee injury holding me back at the start of the season, this plan finally got me to a sub-20 minute 5k, a time I had been chasing for so long! Thanks so much!

    G
    G.M.
    Excellent Plan with PB at end

    Followed this plan to a t and did a 5km PB on a solo time trial. Well structured and pace guides help a lot. Can’t wait to get back racing again as I’d knock another chunk of it. Thanks Ben for plan

    ★ benparkes.com Reviews

    What Other Runners Say!

    1137 reviews
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    A hat for all occasions!

    Excellent lightweight design and I'm not normally a hat person. Great for both running and casual wear.

    Super Hat

    Light and comfy. Adjustable band is snag proof - no daft Velcro. The wee messages on the cards are just awesome.

    Excellent kit

    I usually did not run with a cap until I tried this beauty! It helps to keep the rain drops of my glasses as well as protect from the sunshine, excellent for any kind of weather. I truly recommend it, light, comfortable, you forget you are wearing it!

    Top product

    Light, practical and compfy hat for runners and daily use.

    Great Running Hat!

    I have been wearing my Ben Parkes hat for the milder spring weather we get here in New York State. It’s really great for cool morning runs. I also wear it for rainy “hat forward” conditions.
    The overall design and colors are really great. I will absolutely get another hat from Ben Parkes.