5 KM Advanced Plan - L4

Name: 5 KM Advanced Plan - L4
Brand: Parkes Running
SKU: BPP019P
Price: 8.00 GBP
Availability: InStock
Rating: 4.97 (30 reviews)

(30)

£8⁰⁰ GBP

Plan

Plan Only Plan + Strength Routine

Product variants

About this plan

Welcome to the Advanced 5k Plan!

I’ve designed this for anyone who has already broken 21 minutes in the 5k and is looking to improve on their time.

There is a pace chart so you know exactly how fast your runs should be.

A full glossary of terms is included so you'll always know what to do.

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

Everything you need to get you a 5k PB 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?

I’ve designed this for anyone who has already broken 21 minutes in the 5k and is looking to improve on their time.

Ideal for anyone targeting a 17-20 minute finish time.

The first week is 26 miles / 42km.

The biggest week is 40miles / 64km.

Five to six runs each week.

The plan has both miles and kilometres.

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

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.

5k Training Plan

Easy to follow, fantastic sessions. This is my 5th plan I have bought. PB’s all day

5K PB

Loved this 5K programme. Very well structured with varied sessions and a good amount of goal pace running which really helped me get comfortable at race pace. Ran a 19:20 in March and have just run an 18:25 with a strong headwind (possibly could have gone quicker!) absolutely made up with it and will be purchasing a marathon programme later in the year. Thanks a lot Ben!

Great plan

Lays out a program and gets you running faster. I especially like the pace charts. My only complaint is this level is a bit low on mileage.

2nd plan from Ben

After using one of Ben's Marathon plans, which got me a sub 4 hour on my first Marathon, I have purchased the 5k improver to wedge in before Brighton training block begins. These plans are great value for money and it doesn't matter if you work in miles or kms as these plans cover both.
Very easy to follow with even suggested paces for the various workouts for the time you are aiming for
I thouroughly recommend giving one a try

Just brilliant

I am on my third plan now. I’ve PB’d in 10k, HM and hopefully I will achieve my goal with 5k too. These plans are detailed but easy to follow. I’ve thoroughly enjoyed them and it’s given me the focus I needed.

Keep up the great work and thank you :)

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!

Great plan

Really like the unique speed workouts each week. Means I dint get bored

5K Plan

I have followed Bens training plans for Half marathon, 10k and Marathon so getting the 5k plan was a 'no brainer'. Very informative and easy to follow and would recommend getting teh strength and conditioning part to prevent the injuries

5k plan

I’ve bought every plan from Ben, and they have absolutely guided me in all the right directions! I went 3:10 on my very first marathon following his plan! Can’t wait to crush this 5k coming up!

Looking good

Only 2 weeks in, but so far so good. Seems like a well structured plan to get me my PR.

1 2 3

Cool head on a hot day

I own over 20 running hats from all sorts of brands. I came across this one at the London Marathon expo while picking up my bib. It felt light and breathable, and it looked good when I tried it on so I bought it.

I tested it the next day on my final tapering run, then wore it on race day. It was a hot one, and I sweat more than the average person believe me. Usually, my running sunglasses fog up, but they didn’t with this hat. That’s what made me choose it over my previous favourite.

I can honestly say this hat kept my head cool, shaded my face from the sun, and stopped me from having to constantly take off my sunglasses to defog them.

The only improvement I’d suggest based on my experience with running hats is to make the bottom of the top pin plastic. From what I’ve seen, every hat I own (except one with a plastic pin) ends up rusting or corroding, which can cause skin irritation. I speak as a bald man if you’ve got hair, your experience might be different, but this has been mine.

Great program with lots of variety!

Used this plan to train for the Enschede Marathon on April 25.

Great plan with lots of speed variations, and a logic build-up of the KMs. Trained using the 3:15 target time, ended up running a 3:13:54. Will definitely be getting the next level for my quest to break the 3 hour mark.

100% recommend!

Everything went to plan…

Chose to train for Manchester Marathon using this plan targeting a 4:30 min/km pace. Missed 8km off one long run in the build phase and a MP pace section Out of a long run but still completed the marathon with an average pace of 4:26 min/km. The race was 20 DegC and I still held up thanks to this plan. I will be using it again to attempt sub 3. Thanks Ben, you’re a legend.

Great plan (and it's free!)

This beginners plan helped get me to the start (and end!) of my first marathon. Despite it being a lot hotter on the day than any of my training runs, I was chuffed to be able to run it all and finish in 4 hrs 17 mins. I came into the training block having a decent level of fitness and knowing what my 'easy' and 'interval' paces were, however the plan gives you estimated pace times based on the time you are aiming to finish. It was easy to follow and manageable as I wanted to run 3-4 times per week so I could fit in an extra strength session to keep the niggles at bay!

Simple to follow to get it done

I followed this plan for a sub 4 goal , I loved how simple it was to follow and program the workouts into my garmin. I didn't achieve the goal as I injured myself 2 weeks out and took a complete week off running I re-adjusted my goal and managed to get round in 4h.08. Note to self: I should have followed the strength and conditiong plan

Great Tee to show your dedication to running

Got my Sub-3 Club Tee at the London Marathon Expo by meeting Ben and Sarah in person.

Great tee from great persons.

Thanks Ben & Sarah

A plan that asks for dedication & rewards in return.

I'm 58 and after last year's Canberra Half Marathon with a finishing time of 1.54 using another training plan, I wanted to do this year's race and see if I could get close to a 1.45 time so I downloaded BP's L3 Half Marathon plan and accompanying strength training guide. Having followed the plan religiously for the first 9 weeks, I then picked up a lower leg injury resulting in almost a week of training and fortunately was then able to get back into running and completed the race in 1.46, or what equated to 4.59/km pace. To be honest, at this point i was just hoping to either beat my previous year's time or get down to 1.50 so my final finishing time really is testiment to a plan that pushes your running the right way without breaking you. Highly recommended and thank you Ben.

Goal achieved despite setbacks!

Goal was for at least sub 40. Was a bit doubtful at the start as I was on the higher end of the pacing chart for 40mins. I started to achieve better targets as the plan went on as I knew if I could run the paces come the end of the plan I had a good chance. A few missed sessions due to some family illnesses in week 5, a week missed between week 8 and 9 due to a tooth extraction, so was not the smoothest training block. Come race day and every came together! Clocked 39:17 for the 10k and was delighted!!

I absolutely loved the double speed work sessions and feel like they contributed massively to my success. The progression runs also were magic! Although I do tend to love that type of workout.

Have already bought the half marathon program with the goal for September.

Don't like running? Then this is for you!

2019, the year I fell out of love with running! Fast forward to 2025 and my love for running is BACK! And it's back due to the training plans of Parkes Running, plain and simple... the plans are perfectly structured for you to achieve your goal! I started with the 10k one and this year have just completed my first half marathon using Ben's plan! Now onto the In-Between Races Plan L2 and loving it! All the plans are well put together, easy to follow and THEY WORK! Plain and simple... Give them a try, highly recommended!

Very well packaged and delivery was fast. More than happy with the fit and feel of this singlet. Extremely comfy to wear and let's not forget the eye catching colours.