Your journey to a stronger, faster parkrun starts here.
The 8-Week Park-Run Program (Beginner) is a coach-designed training plan built for runners who are just getting started or returning after a break. In just 8 weeks, you'll build the fitness, confidence, and consistency to complete your parkrun feeling great.
Program Structure:
3–4 runs per week — manageable and progressive
3:1 periodisation — 3 weeks of progressive overload followed by a recovery week to absorb your gains
1–2 smaller key sessions per week — easy runs and short efforts to build your aerobic base
Optional strength & mobility plan — a basic program to keep you injury-free and running strong
Designed by national champion coaches Nick & Tom Moulai, this program takes the guesswork out of training so you can focus on showing up and improving every week.
Whether it's your first 5km or you want to finally enjoy Saturday mornings — this program is your starting line.