parkrun sub 30 plan (15 Week Plan)

Average Weekly Training Hours 04:05
Training Load By Week
Average Weekly Training Hours 04:05
Training Load By Week

This plan is designed for a beginner runner who is trying to go sub 30 mins at parkrun.
http://www.parkrun.com/

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.

Sample Day 1
0:08:00
Flex Routine

Flex Routine

Sample Day 2
3.73mi
Hiking

Bush Hike

Sample Day 2
0:20:00
3.2TSS
Steady Easy to Feel

Easy Paced Run

Sample Day 3
0:30:00
Intervals - Run/Walk

Please vary your movement according to the walk and running sections. Choose a slow pace when running with the motto: "Running without panting." For the walking intervals, you should take speedy walking steps

Sample Day 4
0:08:00
Flex Routine

Flex Routine

Sample Day 6
0:30:00
Intervals - Run/Walk

Please vary your movement according to the walk and running sections. Choose a slow pace when running with the motto: "Running without panting." For the walking intervals, you should take speedy walking steps

Sample Day 8
0:20:00
16.6TSS
Active Recovery Day

Easy Recovery day.
Stay in a comfortable zone.

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.