Free parkrun and 5k training plan
Run. Sometimes hard. Rest. Repeat.
Boost your fitness, improve your parkrun or 5k time, and learn how to train smart, run fast, and be strong.
A structured, periodized, scientific, and educational exercise training plan for folks who are new to 5k races and parkruns.
Informed by experimental and empirical evidence.
Designed by Thomas Solomon: a PhD scientist, an ACSM-certified Exercise Physiologist, and a UKVRN-registered nutritionist.
Important: If you're new to this training plan, read all of the information below before using it. Otherwise, click here if you're a regular user of this training plan.
Medical information: The content of this page is for educational and informational purposes only and does not constitute medical advice of any kind. If you've never exercised before, this training plan might not be appropriate for you. By voluntarily opting to use the training plan and exercises on this page, you are confirming that you have completed at least 30 minutes of moderate-intensity exercise on at least 3 days per week for at least the last 3 months, and you are confirming that you are medically cleared to participate in structured exercise (click here for a preparticipation screening sheet). If there is any reason that an increase in your current physical activity level may impair your health (due to, but not limited to, existing injury, illness, chronic health conditions or diseases, such as cardiovascular, metabolic, or kidney disease), you should consult your doctor before using this training plan. If increasing your current physical activity level causes any injury, illness, or disease, you must stop exercising and consult your doctor immediately.
Liability information: Accessing and using the content on this page (which includes, but is not limited to, the training plan and physical exercises) is voluntary, and you use the content at your own risk. Thomas Solomon assumes no liability for damage, loss, injury, illness, or death which may occur when using the content. For more info, see the terms of use (opens a new tab).
Fitness tests
Before joining this training plan for the first time, you must complete the following fitness test to help ensure you are working at the right intensities during the sessions. Fitness test weeks recur throughout the plan to assess your progress and recalibrate your training intensities. If you're re-joining the plan after a break (due to illness, injury, or apathy), please repeat the tests.
3 KILOMETER TIME TRIAL:
Start with Run Warm-up (see suggestion here), then:
Race 3 kilometres as fast as you can. I.e., run 7.5 laps of a 400-metre running track, or find a flat and uninterrupted route using Mapmyrun, or set a 3 km distance function on your GPS watch.
Enter your finish time into the Pace Calculator (see calculator here) to see what your training paces should be.
Finish with 5 mins of Easy effort running followed by Cool-down exercises (see suggestion here).
When you've completed the fitness test, you're ready to rock!
The training plan below is structured around a 12 week macrocycle containing three 4-week mesocycle phases: a 4-week Base phase, a 4-week Transition phase, and a 4-week Race phase.
Each mesocycle contains two higher-load "stress" weeks followed by a "deload" week and a low-load "recovery" week.
The plan automatically updates every Monday and resets to the start of the base phase every 12 weeks.
Free 5k training plan:
Week commencing .
Distribute the sessions below throughout your week, taking at least 48 hours between each run and at least 48 hours between each strength session. A run session and a strength session may be completed on the same day.
For easy runs and long runs, choose a duration that is sensible considering your running history and current fitness.
If you add additional runs (or other activities), only add EASY exertions (RPE 2 to 4 / 10).
If you have a race this week, for 2 days before and following the race, avoid Strength sessions and replace Threshold/Hard sessions with Easy runs.
Run 1: |
|
 |
|
Strength 1: |
|
 |
|
Run 2: |
|
|
|
Strength 1: |
|
|
|
Run 3: |
|
|
|
TRAINING TIP OF THE DAY:
Share this training plan with your people:Rating of Perceived Exertion (RPE) and the Talk test
Learn to be aware of your feelings, your breathing rate, and your ability to talk/sing, and set your training intensities according to your Rating of Perceived Exertion (RPE) out of 10. The image below will help you understand what level of exertion to unleash to achieve different training intensities.
Feel free to use and share this figure, but please give credit to Thomas PJ Solomon PhD @veohtu
Use the following tips to maximise your long-term fitness gains:
Approximately 80% to 95% of your weekly running time should be spent at an "Easy" exertion (RPE 2-4/10). Increase your weekly volume by gradually increasing the weekly number of Easy runs, gradually increasing their duration. This will help condition your body to move faster for longer during your harder runs.
Only 5% to 20% of your weekly running time should be spent doing "Hard" work, at or above RPE 6/10. These types of sessions are taxing, add a lot of strain to your body, and take longer to recover from. Sure, training hard every day will acutely increase your fitness, but it will also increase your risk of injury and accumulate excessive fatigue, making subsequent sessions feel harder and leaving you needing more time to recover. Don't aim to be mighty tomorrow; play the long game, be sensible, and train smart.
Back to training plan 
Back to fitness tests
Running pace calculator — how fast should you run?
When you've completed the 3 kilometre Time Trial, use the app below to calculate your "Easy", "Moderate", "Threshold", and "Hard" training paces when running on Flat terrain.
When doing uphill efforts or running on hilly/mountainous terrain, these estimated "flat terrain" paces are useless and should not be used as targets. In such circumstances, ignore pace and use the RPE scale along with the Breathing and Talk test descriptions to work at the correct level of exertion (click here). Doing so will also help you learn how you feel at different intensities so you can eventually master your exertion levels and never need to look at your pace/heart rate again.
When going up steep inclines on an "Easy" run or even a "Threshold" effort, it is likely that you will have to lower your speed to a hike in order to stay in the intended intensity domain. That is totally fine! Even the best trail runners and mountain athletes on Earth hike when the grade gets steep.
Why run at different paces?
EASY runs build your "endurance" and should be run no harder than RPE 4 / 10.
Easy exertion = totally comfortable running/jogging (or hiking on challenging terrain) that unnoticeably increases your heart rate and breathing rate. You could sustain this level of exertion for hours, without fatigue.
THRESHOLD sessions build your "Fatigue resistance" and should be run at RPE 6 to 8 / 10.
Threshold exertion = a moderately hard exertion that causes a highly noticeable increase in heart rate and breathing rate after a few minutes of running, but feels comfortable and where you are right on the edge of fatigue. This is the kind of exertion you could sustain for 30 to 60 minutes; but, if you went any faster, you would fatigue quickly.
S.H.I.T. (Short-duration High-Intensity Training) sessions build your "Speed and power" and should be run harder than RPE 8 / 10.
S.H.I.T. exertion = an uncomfortably hard effort that induces a rapid heart rate and breathing rate and makes you hyperventilate. S.H.I.T. is the kind of exertion you can only sustain for a short time (e.g. just a few seconds if you are sprinting, or a few minutes if you are running at your 1-mile race pace).
Back to training plan
Back to fitness tests
Strength training for 5k runners and parkrunners (bodyweight circuits and mountain goat sessions)
(clickable links to instructional videos)
IMPORTANT: If you are new to using this training plan, spend the first couple of weeks simply studying the exercises below and practising proper technique (click links for videos). This will enable you to get stronger in a safe and healthy manner. Always "train smart to get fast and strong".
Bodyweight circuit exercises for 5k runners and parkrunners:
Squat → Bench dip → Single-legged deadlift (RDL) → Incline push-up → Forward lunge (alternating legs) → Alternating bird dog → Lying knee raise → Glute bridge → Standing calf raise → Hip adduction → Plank.
Mountain goat exercises for 5k runners and parkrunners:
Squat jump → Step-up with knee drive → Split jump → Skiers (lateral bounds).
Back to training plan
Back to fitness tests
Warm-up and cool-down for running
(clickable links to videos)
WARM-UP for 5k runners and parkrunners
Activation exercises:
Complete 5 reps of each exercise at a low intensity (RPE 2/10) using a full range of motion, and move on to the next exercise.
Rocking frog → Alternating cossack squats → Walking knee hugs → Walking ankle grabs → Walking squats → Walking lunges → Walking leg-swings → Lateral leg swings.
Progressive effort walk-jog-run on flat terrain:
Start with 2 minutes Brisk walking with purpose, no harder than RPE 2/10.
Then 2 minutes of Easy-exertion jogging, no harder than RPE 4/10.
Then 2 minutes of running, progressing up to Threshold, no harder than RPE 8/10.
Dynamic drills:
Complete 2 x (5-second exercise, 15-second rest) for each exercise at a moderate to vigorous intensity (RPE 6-8/10).
Butt-kicks → High-knees → High-knee skips.
Strides:
Run up to 6 x 10-second accelerations, with 1 min rest between each.
Accelerate to ~95% of maximal speed (not an all-out sprint).
Focus on running tall, looking forward, and being light on your feet with a fast foot turnover.
Warm-up complete. You are ready to rock!
COOL-DOWN for 5k runners and parkrunners
Super Easy exertion jogging or brisk walking.
Back to training plan
Back to fitness tests
Warm-up and cool-down for strength training (bodyweight circuits and mountain goat sessions)
(clickable links to videos)
WARM-UP for strength training
Activation exercises:
Complete 10 reps of each of the following exercises at a low intensity (RPE 2/10), then move on to the next exercise.
Rocking frog → Lying hip abduction → Lying hip adduction → Lying hip internal rotation → Lying hip external rotation → Walking knee hugs → Walking ankle grabs → Walking squats → Resistance band shoulder rotations → Resistance band pull-aparts → Scapular pull-ups.
Progressive effort walk-jog-run on flat terrain (or use a treadmill, x-trainer, elliptical, bike-erg, ski-erg, or row-erg):
Start with 2 minutes Super Easy (RPE 2/10)
Then 2 minutes at an Easy exertion, no harder than RPE 4/10.
Then 2 minutes progressing up to Threshold exertion, no harder than RPE 8/10.
NOTE: If you plan to do an Easy run on a Circuit day, integrate the run into your Circuit session warm-up and cool-down.
Warm-up complete. You are ready to rock!
COOL-DOWN for strength training
Super Easy exertion jogging or brisk walking.
Jog/walk outside, or use a treadmill, x-trainer, elliptical, bike-erg, ski-erg, or row-erg. Whatever you choose, keep the intensity easy (RPE 2 to 4 / 10).
Back to training plan
Back to fitness tests
Share this training plan with your people: