In-Between Races Plan - L1

(4)

€8⁹⁵ EUR

Plan

Plan Only Plan + Strength Routine

Product variants

About this plan

I’ve designed this for anyone who has recently run a race and is looking to maintain some structure in their training while keeping their running fun before heading into a new dedicated training block for your next goal race.

There are three separate blocks of training that last four weeks each, so you can train for 4 weeks, 8 weeks or 12 weeks using the full plan.

Pace chart included so you know exactly how fast your runs should be.

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!

Plan Details / Who is this for?

The smallest week is 10 miles / 16km.

The biggest week is 13 miles / 21.

There are three runs each week.

The plan has both miles and kilometres.

12 weeks in length, with three separate '4 week' blocks, so you can easily do 4, 8 or 12 weeks of training.

Suited to someone with current 5k fitness of between 25-40 minutes.

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.

Improving my base

I ran my first 5K race in about three years earlier this month. With about 2 months of training on my own, I ran a 28:10 which is 8 seconds off of my PR. I had already decided to purchase the 10 week Parkes plan in order to try and get under 25 minutes for a 5K. So I purchase this in between plan to bridge the gap between now and then. A very interesting and challenging package. I am enjoying it tremendously so far.

Fantastic.

Consistency

I am new to running. I am 48 years old and I've been running for 2 years. I have only ever used plans from Ben Parkes and I have consistently improved in my running which makes me constantly want to keep at it. I can't say enough about this plan it's exactly how much I want to train when I'm not training for a specific race

I needed a little motivation

I am very happy with the in between races plan (level 1) that I ordered. It is easy to follow and just what I needed to keep me motivated. I am really happy I added the strength option as I often skip strength. As a 67 year old female runner I know the strength is so important and having it in the plan is a great way to hold myself accountable.
Thanks Ben.

Improving my base

Fantastic.

Consistency

I needed a little motivation

Fantastic!

Very lightweight, comfortable, love the color, long sleeves to keep the winter cold off your arms. Great product and arrived in super fast time.

A Perfect top for Athens

I've just run Athens Marathon, and helped pace a friend to get her a sub 5hr. I wanted a replacement Elite top, to replace the previous B.P. tops I have, and this was perfect. Nearly5hrs on our feet in 20°c Greec heat, and i finished feeling fresh as a daisy. I didnt over heat, and look cool 😎.
I would highly recommend one of Ben's Elite / Soar tops to anyone .

Getting it done in New Zealand!

The perfect hat. Super breathable and comfortable. Will be wearing it at the Queenstown Marathon on Saturday.

Very nice and got noticed

This top is perfect for what I was looking for. When I wore it the first time a person in my running group spotted it was from Ben Parkes too because he also follows the YouTube channel and it matches so well with my novablast 4 baby blue runners.

Excited to try this plan

I used the L3 plan for my last marathon and got a new pb using it - it definitely suited me. I'm very much looking forward to trying this L4 plan. The intensity and mileage is just what I am looking for. Easy to read and follow, with suggested paces. Great value price as well, can't really go wrong.

Green L/S Running Tee

Great looking and feeling top. Wore it on my 10km run and it's a colour that sticks out from the crowd so family members could see me coming.
Also fairly priced with different unique designs to what the rest of the crowd is wearing.
Also loved the personal thank you message from Sheri, Big up to mummzy Ben loved that. Happy to support the business and will purchase again in the near future.

We all need it

Nice and comfortable. Love the pattern. Everyone should’ve at least one in the wardrobe.

100k Success!

I used this plan for my 2024 Javelina Jundred 100k race and completed the race! I felt really well prepared, but not overtrained. I didn't feel like I was dying during the plan's long runs, and was able to recover quickly after each one to start fresh each week. I felt like it was easy to move days around to fit my schedule too, which is helpful! I'm a back-of-the-middle-of-the-pack runner and this worked for me!

Best plan out there!

I have been following Ben for ages on YouTube and always enjoyed his content - he's my absolute favourite channel. Since I was looking for a well-structured training plan for my next marathon the decision was fairly easy :) I am only on week two of the plan, but here are my first thoughts. I enjoy that the plan is manageable and also weaves in strenght training, which I has always been a struggle for me to include into my week. The build up to a higher weekly mileage is slow and you also get deload weeks. I also love about the plan, that it comes with explanations on what to expect in a week and what the focus is. This motivates me. The longruns are structured and have you run easy and marathon pace. This is not only great for getting used to running the race pace on tired legs, but also breaks up a longer distance in chunks and is thus easier on the mind. And lastly the price is great: You get a lot of bang for your buck.

Another happy runner- update

coming back to comment that I used this plan again while training for a 100 mile attempt (part of a 30 hour race). I successfully completed 100 miles (in under 25 hours) and again, my recovery has been fairly smooth. Because I was aiming for higher than 100k, I did all the higher end volumes for runs with a range, and instead of just 10 minute warm up/cool downs, I always did 2 miles warm up/cool down. I would still love to see an actual 100 mile training plan, but all my internet researching said that at that distance the plans don't include significantly more mileage, so I felt okay with this. Thanks Ben, for a well thought out and clearly presented plan!