5 KM Beginner Plan - L1

Name: 5 KM Beginner Plan - L1
Brand: Parkes Running
SKU: BPP016P
Availability: InStock
Rating: 4.97 (30 reviews)

(30)

€0⁰⁰ EUR

Plan

Plan Only Plan + Strength Routine

Product variants

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.

The best help for beginners

I recommended Ben's plans to a colleague. I downloaded it for him. He started it a week ago and he really likes it. Clear, easy to follow, great plan!

A Fun and Achievable 5K Plan

I started working out four months ago, and running quickly became my favorite exercise. While researching running, I found Ben's YouTube channel. I immediately connected with his content and learned so much, which inspired me to create a structured workout plan.
The plan is simple and easy to follow. It feels like you're on a quest to conquer a new challenge, and that makes it really fun. Now, I feel much stronger and can complete several 5K runs in 30–40 minutes. Although I haven't officially started a 10K plan yet, I recently finished my first one in 90 minutes. I highly recommend these plans!

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.

Great for beginners

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

The BEST and easy waynto start

Easy, very well explained. With simple tasks for each day of thenweek so you can achieve the goal of running your first 5k race.

Excellent plan!

I love that each session is different: speed session, log run, strides... Impossible to get bored!

Got me addicted to running

Started out wanting to run and tried aimless runs. As soon as I had a plan it all started making sense. Just did my first official 5k in 31min.

Solid plan

The plan is well written and easy to figure out. Ben made it so beginners and advanced runners know what needs to be done.

Great way to get back into running

A great plan to ease back into running after a very lengthy break.

Help hand for my GF :)

Great starting plan to help my GF to start with running

1 2 3

Finished my first Marathon strong

I (F, 40) purchased the Full Marathon Level 2 plan with a goal of finishing in 4:00–4:30. I followed almost every workout, only missing one week due to a minor knee pain. I also watched all the YouTube videos, followed the nutrition and hydration advice, and even tested a few shoe recommendations, decided to race in the Asics Superblast 2. Fast forward to yesterday’s MCM 2025 (Arlington, VA): the race went much better than I ever imagined! I ran with the 4:15 pacers for 19 miles, then felt strong enough to push ahead, finishing in 4:09:46, and still felt like I could keep going. Huge thanks for your incredible plan, helpful content, and genuine passion for what you do. Your guidance made all the difference, I absolutely love your work and highly recommend your plans!

Amazing top!

Loved the look of this top, so thought I’d give it a go and it does not disappoint! Super nice fit, comfy and just enough warmth for the cold weather, but not too much so you don’t overheat! I’m usually a medium, but got a small as per the guidance.

Great photo Ben! Thank you for the review and lovely to hear how much you're enjoying your new top!

Awesome product

Very good quality, socks feels supportive and comfortable at the same time. Highly recommend it.

Thank you very much for your review Eduardo! Great to hear you're enjoying the sock!

Running Tee

Just wore my new t-shirt for my Sunday long run and I love it 👍

Great photo Nick! Thank you very much for the review. Wishing you many happy runs in your new tee!

Excellent!

Just got to this and it's fantastic! I felt getting better after just 10 days. Its simple, easy to understand and most important, effectively executed plan. And if you have any questions, you get answers almost instantly on the website. 5 stars, easily!!!

Thank you very much for your review Zlatko! Great to hear about the progress you're making. We're always here to help with any advice you need. All the very best for your race soon, let us know how you get on!

Wicked!

My first time purchasing an actual hat for running. I am very impressed. My head was cool the whole run, no more sweaty baseball caps, thanks to coming across Ben's gear. It's light weight, looks good and it's very comfortable.

Thank you very much for your review!! Great to hear how much you're enjoying the new hat!

It’s a long way to the top if you want to run a half!!

After losing 40kgs, with a haphazard methodology. I decided on a challenge the Taunton 1/2 marathon looks flat so that’s the one! For a change I took advice and a training plan was needed. Bens plan is clear and simple to follow. The gradual increases in volume and the reasons why are explained. Two weeks in and I’m still going for it . Cheers Ben.

Thank you for your review Nigel! Congratulations on all you've achieved and best of luck at Taunton 1/2. Let us know how you get on!

PB in Chicago 🔥

Followed the advanced marathon plan for my Chicago block and managed to lower my PB from 3h29 to 3h13 ! I felt really good for almost the entire race and negative split as well ! This is the second plan I use after the half marathon one and I would highly recommend Ben's plans for any race preparation!

Thank you for your review Marcelin! Congratulations on your huge PB in Chicago. That's fantastic!! HUGE well done from me!!

Perfect for first marathon.

Ran my first marathon in Munich in this shirt. Having a nicely visible shirt was actually really helpful for my family since they were able to spot me easily from the side

Great photo Stephan!! Thank you very much for your review and great to hear you used it in your marathon. Congratulations on your amazing run!!

The plan WORKS!!!

I got this plan as a ‘base template’ for my 12-week training block towards my SUB90 attempt for the 2025 Nike Melbourne Half Marathon. I’m happy to report that I smashed my target on this race - by a good margin that exceeded my initial estimates. Was able to sustain a negative split throughout. 1:26:06 Strava finish time / 1:27:52 chip finish time. Absolutely buzzing! The plan has got the right staged volume ramp-up to reduce the risk of pre-race injuries as well as a good balance of speed & easy base runs. Thanks Ben Parkes! You’re a LEGEND!

Thank you very much for your review Ivan! It's great to hear how well the plan worked for you at Melbourne for you. Congratulations on all you've achieved to run this brilliant time. Well done!! 🙌