Push your limits and chase a new parkrun PB.
The 8-Week Park-Run Program (Elite) is a high-performance training plan for experienced runners ready to take their 5km to the next level. Built around speed, strength, and race-day execution — this is the program that separates good runners from great ones.
Program Structure:
5–6 runs per week — high volume with purpose
3:1 periodisation — 3 weeks of progressive overload followed by a recovery week to absorb your fitness gains
1 larger key session per week — a high-quality speed or race-specific workout to drive performance
Optional strength & mobility plan — a basic program to support your running and reduce injury risk
Designed by national champion coaches Nick & Tom Moulai, this plan is built for runners who are serious about their 5km time and ready to put in the work.
You've done the base work. Now it's time to fly.