Take your parkrun from good to great.
The 8-Week Parkrun Program (Intermediate) is for runners who have completed a parkrun and are ready to run smarter, faster, and more consistently. This plan bridges the gap between just finishing and genuinely racing your 5km.
Program Structure:
4–5 runs per week — building volume and quality
3:1 periodisation — 3 weeks of progressive overload followed by a recovery week to absorb your fitness gains
1–2 smaller key sessions per week — tempo efforts and structured workouts to sharpen your speed
Optional strength & mobility plan — a basic program to support your running and keep you injury-free
Designed by national champion coaches Nick & Tom Moulai, this plan gives you the structure and variety to keep improving week after week.
Ready to stop surviving parkrun and start racing it?