5 KM Beginner Plan - L1

Name: 5 KM Beginner Plan - L1
Brand: Parkes Running
SKU: BPP016P
Availability: InStock
Rating: 4.95 (20 reviews)

(20)

£0⁰⁰ GBP

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

Best running top

Bought the red one for the London marathon the fit was perfect without doubt the best running top I have owned so decided to order this one asap. They are top quality and would highly recommend this to any runner out there getting it done 😁👍

Love it

Entire plan is well structured and detailed. Just need to follow the same and I am sure, results will come out as per expectation. I have not started workouts as per the plan because there is no HM events in coming days at my location, next big will be in October 25 but I was excited to buy and wanted to understand the entire plan. My habit is to mapping first in my head and then execute workouts. Seems I am ready in my mind just need to follow before events, But I am pretty happy and looks like I will be able to follow the plan as well.. Rest is depends on health.. But for plan 5 Star.

Comfortable Shirt👍👍

I am enjoying this distance shirt, very high quality and it is very comfortable and nice for running my easy workouts in. Also, a very nice shirt to wear casually. Furthermore, those distances are all my favourites to race. Highly recommend this shirt!!🙂👍👍

Great plan!!

Thank you Ben! The plan was super easy to follow and got me in amazing shape to run a PB. I followed the 3:30 plan and ended up running a 3:23 with a negative split! Last year I ran a 3:49. This plan was amazing! I will defiantly be using one of his plans for next race.
100 percent recommend!

Great Hat!

Right out of the box, this hat fits great and looks even better. Ran my first race with it yesterday and it felt like I wasn't wearing anything at all and kept the sweat out of my face. After a quick rinse it drys clean with no sweat stains. Highly recommended!

Exactly what I was looking for

Easy to follow, family-friendly, and keeps me motivated after the long training for my last Marathon. Thank you so much.

The “Plan” for success!

I purchased a marathon plan to prep for my October Marathon. I had time to use the plan’s last two weeks and tapered preparing for my spring half marathon. I achieved a PR and took exactly two minutes off of my previous record! This plan takes the guess work out and forces rest days, which I need! Well done, Ben!

L4 plan - Manchester Marathon

I loved the plan! I’ve had two failed attempts at sub 3, blowing up at 18 both times. The plan just worked for me and I only needed to move a few of the days to fit around being a busy mum and working . I felt strong through out the 15 weeks and didn’t have my usual exhaustion/over training feeling. Unfortunately it was ridiculously hot on Marathon day and I didn’t hit my goal but I did get a PB taking over 4 minutes of my previous times coming in at 3.06 and I can’t be disappointed with that considering the heat. I felt good and unlike my previous marathons didn’t have to walk, a solid 26.2 miles achieved on the day and I know that if the weather had been on my side that I would have been so much closer to my goal. Going to use the plan for another marathon in October. Thanks guys!

Goal reached!

Trained for 10k in 1h, ended doing them in 56:37 min.

HM plan already bought! Thanks Ben 💪

High quality and personal

Second t-shirt I’ve bought from the Parkes Running shop.

The parcel arrived quickly despite Ben running the London Marathon that weekend. T-shirt is v high quality, exactly what I look for. Fit is great for me, true to size.
And I love the t-shirt motto - those who are runners can connect with it, helps me connect with other runners!
Thanks Ben and Sarah! Keep smashing it out of the park!