5KM Running
Whether you’re lacing up for your first parkrun or chasing a sub-15-minute finish, there’s a plan built for you.
Each plan runs over 12 weeks progressively building fitness, speed, and confidence.
How to Choose
- New to 5 km? Start with Recruit and focus on consistency.
- Comfortable at parkrun pace? Try Weekend Warrior to refine speed.
- Chasing a PB? Step up to Veteran.
- Competing or chasing podiums? Commander is built for you.
|
LEVELS |
COUCH TO 5 KM |
RECRUIT |
WEEKEND WARRIOR |
VETERAN |
COMMANDER |
|
Goal Time |
Finish strong and build basic fitness |
32 to 40 mins |
25 to 31 mins |
19 to 24 mins |
Sub 18 mins |
|
First Week |
3 runs using mostly walk and run intervals |
4 runs building aerobic base with light interval work |
5 runs with structured sessions and steady threshold |
6 runs with performance focused work |
6 or more runs with advanced race preparation |
|
Peak Week |
4 runs with about 60 mins total time |
5 runs with about 80 mins total time |
6 runs with about 100 mins total time |
6 runs with about 120 mins total time |
6 or more runs with about 140 mins total time or more |
|
Plan Length |
12 weeks |
12 weeks |
12 weeks |
12 weeks |
12 weeks |
|
Runs per Week |
3 |
4 |
5 |
6 |
6 or more |
|
Focus Areas |
Confidence and routine |
Pacing, rhythm and endurance |
Threshold and controlled speed |
High aerobic engine and efficient speed |
Race readiness and complete performance |
