Couch to 5K
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Parkrun training plan

For those of you who have completed C25K and have discovered parkrun - maybe wondering where to go from here - here is a free training plan which incorporates those elements of running training that lead to both faster 5K times and also to longer runs (10K??) .

You will notice that this plan tells you to run parkrun each week at a pace 1-2 minutes slower than your PB. It also has you running shortish intervals at a pace faster than your 5K PB pace and longer time intervals around PB pace and long (40 minutes to 90 minutes) but slow longruns.

And THEN - once maybe every couple of months , you can "Go for it" ( pacer day is a good day to do this - we can all run faster behind a pacer than we can on our own)

The philosophy behind this plan is applicable to all runners - regardless of their pace now.

I am essentially using this now - 4 days per week - but my long runs will be really long and really slow - up to 3+ hours over the next 6 months using a Galloway run/walk strategy - training for a HM in July and a 35K in October.

5 Replies

Thanks Bazza. Any tips or suggestions for folks that can't get to parkrun every week?

Just do a set 5k course on your own?

What I struggle with is varying my pace and not starting out too quickly even when I'm using Galloway method I find this a problem.

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I graduated around 27 weeks ago and found 5k was just out of reach at first but then I just kept going on a 30 minute run day, reached 5k at 43 minutes, felt amazing that day. After that, I decided to run 3 X 5k a week, wow, some days it was such a slog and I crawled round, other days, I bounded like a deer! I find that is a fantastic distance to go for and even later on it is my run twice a week, still challenges me! Great to read different plans too, thanks for sharing! Julie



Parkrun isn't "essential" , of course --- but it is a good thing to keep motivation up :). I tend to use parkrun simply as another training day - I decide what I am going to do on the day and just do it - many/most people are more interested in the timing aspect ( trying to beat PB's ) . Going out too fast at the beginning of a run is something that is probably more of a problem for me at parkrun than when I am running alone - I now have a running watch that vibrates on my wrist if I go over a set upper pace limit.

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Thanks Bazza. I shall investigate if my Garmin does that & if so will give it a try. ☺


I use C25K+ stepping stones for my Parkrun as I need the structure, but find I have problems staying in cadence. I find it hard to run at 150 beat. It is too slow for me and my legs won't listen. 160 beat is more my style but I only get 5 minutes of it, so it messes me up. I also blame the other runners 😁 As they take off faster and It somehow propels me forward.


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