This 4 week 5km training plan is designed for runners looking to improve their 5km performance—particularly those targeting a faster Parkrun. The plan incorporates a weekly Saturday Parkrun for those Parkrun diehards.

Whether you're aiming for a new PB or wanting to build consistency at a challenging pace, this structured plan blends a mix of sessions to help you make measurable progress. The plan is repeatable, so you can continue cycling through the plan to keep building fitness over time.

This plan is best suited to runners who can currently complete a 5km under 30 minutes and are ready to run 4 times per week (including Parkrun). Workouts are time-based and guided by RPE (Rate of Perceived Exertion), making it flexible for those without heart rate monitors or pace sensors, but compatible with those tools if you have them.

No coach communication is included with this plan, but it's been designed with clarity and progression in mind, so you’ll always know your focus for each session.

Many athletes have used this plan to break through barriers at Parkrun - "I’d hit a plateau and couldn’t crack 23 minutes for months. After two cycles of this plan, I ran 21:45 and felt stronger than ever!"

If you're ready to run smarter and faster, this plan will help you take the next step.