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parkrun sub 30 plan (15 Week Plan)


Graham Hand

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15 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This plan is designed for a beginner runner who is trying to go sub 30 mins at parkrun.

This plan is designed as a 15-week program tailored towards someone wanting to go under 30 mins for 5km.

The plan comes with full strength, core and flex program to keep you going and on target.

If you are under 35-30 mins then this plan is for you.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
3:10 hrs 2:00 hrs
Strength x5
0:55 hrs 0:40 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
3:10 hrs 2:00 hrs
0:55 hrs 0:40 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Graham Hand

UP Coaching

Coaching Specialisations
Beginner to Elite Runners, Road Running 5km to Marathon, Strength and Conditioning, Cross Training for Runners, Technology Utilisation

As a coach, I want to develop my athletes and see them reach their potential.

I am a qualified Level 2 Running Coach, and Certified Level 2 Training Peaks Coach.

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