5 KM Beginner Plan - L1

(20)

€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.

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 5 k training plan really got me into running injury free

I started the training plan , thinking i am not made for running , but started to enjoy it more and more the more i progressed.

Super helpful

Half way through the plan and it is working!

Fantastic training guide

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!

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

5 KM Beginner - L1

Cmon

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.

1 2

Easy to follow 5K plan

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 5 k training plan really got me into running injury free

I started the training plan , thinking i am not made for running , but started to enjoy it more and more the more i progressed.

Super helpful

Half way through the plan and it is working!

Fantastic training guide

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!

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

5 KM Beginner - L1

Cmon

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.

1 2

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!