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5 KM Improver Plan - L2

£700 GBP

About this plan

Welcome to the Improver 5k Plan!

I’ve designed this for anyone who has already run a 5k in the past and is looking to improve on their previous time.

There is a pace chart 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!

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 the plan for anyone who has already run a 5k in the past and is looking to improve on their previous time.

Ideal for anyone targeting a 26-32 minute finish time.

The first week is 10 miles / 16km.

The biggest week is 20 miles / 32km.

Three to four 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. 

Customer Reviews

Based on 8 reviews
jane winter (GB)
Clearly explained strategy

I have only just started. I am finding the programme challenging but feel confident that, in time I will see some improvements. I think that I will get a lot of use out of it because once I have achieved 32 minutes I will start on the 31 minute programme. Eventually I hope to get a sub-30 minute 5k.

Xiaxi Li (AU)
Absolutely loved it!

I absolutely loved this 5k running plan! As a beginner runner, I was intimidated by the thought of running a 5k, but this plan made it achievable and enjoyable. The plan was well-structured, with a gradual increase in distance and intensity that allowed me to build up my endurance without getting injured. The instructions were clear and easy to follow, the support from the community of fellow runners was also a huge motivator for me. After completing the program, I not only successfully ran a 5k, but I also feel more confident in my running abilities overall. I highly recommend this 5k running plan to anyone looking to start or improve their running journey.


All the facts and figures you’ll need. Very reasonably priced. Fingers crossed for improved parkrun times.

Curtis McDaniel (US)

After completing the initial 5k plan, this was the next logical step. I haven’t run since high school, and Ben’s plan has worked perfectly for me. I’m starting the Police Academy soon, where we will run 5k every morning, so this has been perfect for preparing me.

Gerry Guillot (CA)

Hello Ben, I was really enjoying your program, unfortunately I recently got diagnosed with osteoporosis. I have taken a break on running until getting more information on what activities I should be doing. I hope running will still be an option even if it's limited. I hope to get back to your program . Sincerely, Gerry

Marc Mathias (AU)
Cheers Ben!

Following an achilles injury and long rehab, thought I'd try a training plan to build slowly and stop myself overdoing it. Really enjoyed the structure and variety of the running. Just finished week 10 and got a PB without that ever being the goal. Looking forward to the intermediate plan!

Ashleigh Gray (GB)
Pacing to a faster 5km

I’m only on week 3 but I love this plan so far. I’ve never really understood how to pace different runs and ended up doing all my training runs at the same steady pace. Some plans I’ve tried before say ‘run easy’ or ‘run at tempo pace’ but I’ve struggled to figure out what that means. My absolute favourite part of Ben’s plan is that the paces are all already calculated so I can just plug them into my watch and go.
On top of that, the mix of different runs keeps the plan varied and manageable.
Even on week 3 I’m already getting faster and more comfortable pushing at a faster pace (as well as running slower - which is also a challenge!)
Looking forward to getting a new 5km PB in a few weeks!

Gary Ashton (GB)
Getting A Bit Quicker

I have been running for a long time , mostly on my own and I have run at the same pace averaging around 32 mins for a 5K....I felt as though I still had it in me to get quicker and decided to purchase a 5K improver plan from Ben.
I am now 4 weeks into the plan and already I am seeing improvement and am Regularly beginning to hit times of just under 30 minutes for the first time in years.
On paper ,the plan looks fairly basic but it is more challenging than it looks especially when you add strides and periods of running at tempo pace into your running.
If anybody is looking to improve their pace at this distance then I recommend you give this plan a go.

5 KM Improver - L2 - Ben Parkes Running
Parkes Running

5 KM Improver Plan - L2

From £700 GBP


Welcome to the Improver 5k Plan!

I’ve designed this for anyone who has already run a 5k in the past and is looking to improve on their previous time.

(Optional) Add-on: Integrated Strength Training:

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 Only
  • Plan + Strength Routine
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