5 KM Beginner Plan - L1
About this plan
About this plan
Plan Details / Who is this for?
Plan Details / Who is this for?
Optional Strength Routine Add On
Optional Strength Routine Add On
Payment & Security
Payment methods
Your payment information is processed securely. We do not store credit card details nor have access to your credit card information.
Frequently Asked Questions
What format do the training plans come in?
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.
Are the training plans in miles or kilometers?
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?
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.
I feel I am in between two training plans, which one should I go for?
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.
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!
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!
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.
A great plan for runners to start. I wasn't a runner but this plan makes running easier.
Today training 15 !
Products arrived in the US super fast. Excellent quality. Love the colors and styles. Enjoy following Ben on YouTube and learn a lot from his videos.
Easy, very well explained. With simple tasks for each day of thenweek so you can achieve the goal of running your first 5k race.
I love that each session is different: speed session, log run, strides... Impossible to get bored!
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.
The plan is well written and easy to figure out. Ben made it so beginners and advanced runners know what needs to be done.
A great plan to ease back into running after a very lengthy break.
Great starting plan to help my GF to start with running
good
Im following the plan for some weeks now and I’m almost done. I went from complete beginner breaking down after 3 Minutes to now running 25 minutes roughly 4km. The plan helped me a lot and at least for me was perfekt in terms of training load and increase. I’m now looking forward to complete my first 5 in the next 2 weeks and then I’ll take a look at the 10k plan.
I started the training plan , thinking i am not made for running , but started to enjoy it more and more the more i progressed.
Half way through the plan and it is working!
Fantastic training guide
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!
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
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.
I was super excited for these and have started running again!
Thank you for the plan, great way to get me started with a proven plan.
Great for those who never run or haven’t been running in a long time. Very applicable and easy to follow. Enjoying every bits of the training. Thank you for making this plan, Ben!
PS: run outside your house for easy finish.
PS (again): don’t forget to warm up and stretch before and after the run to avoid any uneasiness after the run.
This is the plan that’s finally made me think and feel like I can get out running! Achievable, realistic and well laid out. You can tell there has been some thought out in to the planning of this. Thanks very much Ben, you’ve converted me in to a runner! Proof of the quality of something is if you’d buy it again and I won’t hesitate to purchase the next plan as soon as I get to the end of this one.
Super easy to follow, really accessible. You will get a lot out of it.
Great plan! I highly recommend it!
Easy plan to follow and implement. Been searching for a Couch to 5k Very pleased
Easy to follow and I enjoy the tips and day for strength work
Great plan to follow! I went from no running at all to 5 k with this plan. Good progression over the weeks. Didn't feel to hard and not to easy either.
I've been juggling injuries for the past year and have been wed to my foam roller for about 6 months with no running whatsoever. I downloaded Bens 5k Beginner L1 plan to ease my old bones back out on my local trails and it's so far been a spectacular success. Thanks Ben
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!
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!
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.
A great plan for runners to start. I wasn't a runner but this plan makes running easier.
Today training 15 !
Products arrived in the US super fast. Excellent quality. Love the colors and styles. Enjoy following Ben on YouTube and learn a lot from his videos.
Easy, very well explained. With simple tasks for each day of thenweek so you can achieve the goal of running your first 5k race.
I love that each session is different: speed session, log run, strides... Impossible to get bored!
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.
The plan is well written and easy to figure out. Ben made it so beginners and advanced runners know what needs to be done.
A great plan to ease back into running after a very lengthy break.
Great starting plan to help my GF to start with running
good
Im following the plan for some weeks now and I’m almost done. I went from complete beginner breaking down after 3 Minutes to now running 25 minutes roughly 4km. The plan helped me a lot and at least for me was perfekt in terms of training load and increase. I’m now looking forward to complete my first 5 in the next 2 weeks and then I’ll take a look at the 10k plan.
I started the training plan , thinking i am not made for running , but started to enjoy it more and more the more i progressed.
Half way through the plan and it is working!
Fantastic training guide
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!
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
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.
I was super excited for these and have started running again!
Thank you for the plan, great way to get me started with a proven plan.
Great for those who never run or haven’t been running in a long time. Very applicable and easy to follow. Enjoying every bits of the training. Thank you for making this plan, Ben!
PS: run outside your house for easy finish.
PS (again): don’t forget to warm up and stretch before and after the run to avoid any uneasiness after the run.
This is the plan that’s finally made me think and feel like I can get out running! Achievable, realistic and well laid out. You can tell there has been some thought out in to the planning of this. Thanks very much Ben, you’ve converted me in to a runner! Proof of the quality of something is if you’d buy it again and I won’t hesitate to purchase the next plan as soon as I get to the end of this one.
Super easy to follow, really accessible. You will get a lot out of it.
Great plan! I highly recommend it!
Easy plan to follow and implement. Been searching for a Couch to 5k Very pleased
Easy to follow and I enjoy the tips and day for strength work
Great plan to follow! I went from no running at all to 5 k with this plan. Good progression over the weeks. Didn't feel to hard and not to easy either.
I've been juggling injuries for the past year and have been wed to my foam roller for about 6 months with no running whatsoever. I downloaded Bens 5k Beginner L1 plan to ease my old bones back out on my local trails and it's so far been a spectacular success. Thanks Ben
