How to Train for parkrun
Whether you’re training for your first parkrun, chasing a PB, or just looking to feel stronger on a Saturday morning, smart training is key. Build endurance, improve speed, and refine pacing to get the most out of every run.
How to Train for parkrun
Parkrun is a global movement that brings together runners of all abilities, and gets runners lacing up on a Saturday morning for a 5k run. Whether you're aiming for a personal best, building fitness, or just looking to enjoy a run with your local community, the right training approach can help you get the most out of your parkrun experience. This guide covers everything from pacing strategies and strength training to nutrition and recovery, ensuring you're well-prepared for your next Saturday morning 5k.
Ready to take your parkrun training to the next level? Download Runna today and follow a personalized 5k training plan designed to help you achieve your goals.
Our personalized 5k training plans for your parkrun
A successful parkrun starts with a structured training plan that balances speed, endurance, and recovery. A well-rounded plan should include:
- Speed sessions: Improve your pace with structured intervals and tempo runs.
- Longer runs: Build endurance to sustain effort over 5k.
- Easy runs: Aid recovery while improving aerobic capacity.
- Strength training: Enhance power and reduce injury risk.
- Cross-training: Keep things varied with low-impact cardio alternatives.
With Runna, you can follow a personalized 5k training plan that aligns with your fitness level and goals. Start your plan today and make your next parkrun your strongest yet.
Beginner’s 5km Training Plan for parkrun (Couch to 5k)
If you’re starting your running journey and want to work towards completing a full 5k at parkrun, this plan is designed just for you. Designed for those who can comfortably walk or jog but want to complete a full 5k without stopping, our beginner’s 5k training plan gradually builds endurance and confidence.
With Runna, you’ll progress at a safe and manageable pace, incorporating a mix of easy runs, walk-run intervals, and eventually full 5k efforts at parkrun. Strength training is included to reduce injury risk and support your development.
Intermediate 5k Training Plan for parkrun
If you can already run a 5k but want to become more consistent, train smarter, or get back into running after a break, our intermediate 5k training plan for your parkrun goals.
This plan increases weekly mileage slightly, introduces structured speed work, and refines pacing strategies to help you comfortably complete parkrun week after week.
Advanced 5k Training Plan (Faster parkrun)
For those looking to push past previous PBs, our advanced parkrun plan is designed to improve speed, pacing, and race strategy.
Structured tempo runs, interval sessions, and targeted endurance-building workouts will help you maintain a faster pace and run a stronger 5k.
Elite 5k Training Plan
If you’re regularly running a parkrun and aiming to shave significant time off your best effort, this plan is built for performance-driven athletes.
With interval training, advanced race strategy, and tailored pacing sessions, the elite 5k plan helps experienced runners find the extra edge they need to set new personal records.
Elite Plus 5k Training Plan
Taking things one step further, the Elite Plus 5k plan increases weekly mileage and intensifies workouts to optimize endurance, strength, and speed. This plan is designed for highly competitive runners aiming to master pacing and efficiency for elite-level 5k performances on the parkrun course.
8-Week 5k Training Plan for your parkrun goals
This is an ideal option for most runners, covering all key training components—easy runs, speed workouts, strength training, and pacing—so you can step up confidently to your next parkrun.
10-Week Training Plan for parkrun
Need a little extra time to build endurance? You can extend the 8-week plan with two additional weeks of focused training and recovery. This helps reinforce race-day pacing strategies and strength gains.
12-Week Training Plan for parkrun
If you’re starting from scratch or prefer a more gradual progression, our 12-week option allows for a smoother build-up. This timeline helps runners increase weekly mileage steadily, incorporating strength training and strategic recovery to avoid injury so they can toe up to parkun with confidence.
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5k Nutrition for parkrun
Training is only part of the equation—proper nutrition throughout your preparation will help you perform at your best and recover efficiently.
- Maintain high protein intake to aid muscle repair.
- Adjust carbohydrate intake before harder sessions to sustain energy levels.
- Use caffeine strategically if you find it benefits your performance.
Carb-loading isn’t essential for a 5k, but having a carb-rich meal or snack before running can improve energy availability. Oats, bananas, whole grains, and sweet potatoes are good options, while sugary foods should be kept to a minimum to avoid energy crashes.
Race Day Nutrition for a 5k parkrun
For morning parkruns, it’s best to eat a light meal 1–2 hours before the run—something easy to digest, like toast with jam or a banana with nut butter. Avoid heavy meals too close to your run, as protein, fat, and fiber slow digestion and can cause discomfort. Stick with tried-and-tested foods you’ve used in training to avoid surprises on the day.
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5k Improvement Plan
Whether you’re aiming for a 5k PB or wanting to impress at your local Parkrun, this plan is for you.
10k Plan
Train for your first 10k with our beginner plans, or go get your new PB as an experienced runner.
Marathon Plan
No matter if this is your first Half-Marathon or your fifth, this plan will get you to that finish line faster.
Marathon Plan
Over 16 weeks, build your fitness and endurance, and arrive at the start line ready to run your best.
Marathon Plan
No matter if this is your first Half-Marathon or your fifth, this plan will get you to that finish line faster.
Fast-Track Half Marathon
This fast-track plan will condition you with faster runs and longer runs for that race-day PB.
Hilly Half Marathon Plan
If your Half-Marathon will be hilly, prepare for race day with a variety of hill, speed and endurance runs.
Marathon Plan
Over 16 weeks, build your fitness and endurance, and arrive at the start line ready to run your best.
Fast-Track Marathon Plan
For experienced runners, this plan will get you race-ready to run a full Marathon in just 12 weeks.
Pre-Marathon Baseline Plan
If you want to prepare in the best way for your Marathon, use this plan ahead of our Marathon plans.
Hilly Marathon Plan
If your Marathon will be hilly or on trails, prepare with a variety of hill, speed and endurance runs.
Ultra X 50km Plan
Prepare the best way for your ultramarathon with this advanced plan developed alongside Ultra X.
Ultra X 100km Plan
100km in a single day is no easy feat - get all of the help you need with this endurance-focussed plan.
Multi-Stage Ultra X Plan
This plan includes back-to-back long runs to help condition your body ahead of a multi-stage race.
Running Maintenance Plan
Between races and want to keep your hard-earned fitness? Get some fun sessions and new PBs.
Get Fit Plan
Look forward to a fitter and faster you. Enjoy running with healthy habits with a variety of workouts.
Post-Race Recovery Plan
Still on that new-PB high? We’ll help you actively recover to get you back into peak condition.
Post-Injury Plan
Easing back to running post-injury can be tricky, but we are here to help guide you.
Custom Plan
Got a specific race date or distance in mind? This is the solution for you. Build a custom plan ranging from 6-26 weeks long and for any distance from 5-50km - we’ll help you achieve your goals.
Get StartedStrength and Cross-Training for parkrun
Strength training and cross-training play an important role in preparing for parkrun, reducing injury risk while improving speed and efficiency.
Best Cross-Training for parkrun Runners
Low-impact activities help maintain fitness while giving your body a break from running. Good options include:
- Cycling – Builds endurance and leg strength.
- Swimming – Improves cardiovascular fitness without impact.
- Rowing or elliptical training – Strengthens key running muscles.
Strength Training for a Faster parkrun
Adding 1–2 strength sessions per week improves running economy and power. Prioritize:
Lower body strength: Squats, lunges, deadlifts.
Core stability: Planks, bridges, rotational movements.
Plyometric exercises: Box jumps, bounds for explosive strength.
With Runna, you can build a tailored strength training plan that fits seamlessly with your running schedule. Start strength training today to improve your parkrun performance.
Runna Strength
Strengthen your muscles, tendons, and joints to become a better runner, reduce injury risk and build endurance.
Runna Mobility
Improve your joints’ range of motion and your muscles’ flexibility to reduce soreness, strains, or niggles.
Runna Pilates
Boost your core strength and balance and improve your body alignment to stabilize your body during workouts.
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Types of Runs to Improve Your parkrun Performance
A varied training routine will help you improve your 5k time by developing speed, endurance, and efficiency.
Speed Work
Interval sessions: Fast bursts of running with recovery in between.
Tempo runs: Sustained efforts at a challenging but controlled pace.
Long Runs
Even for a 5k, building endurance is important. Running longer distances at a slower pace helps you maintain effort over 5k and finish strong.
Easy Runs
Slow, controlled runs help with recovery while still contributing to overall aerobic fitness. Following the 80/20 rule—where 80% of your training is at an easy pace—can optimize performance gains while reducing the risk of injury.
Stories from Runnas
My first marathon and second ever running race. Sub 3 hour was my goal, but thanks to Runna managed to run a 02:41:49!
I’m 45 and only started running 12 weeks ago when I downloaded the Runna app.
Just finished my first half marathon - my goal was just to finish it before the 3hr cutoff but I made it in 2 hours 30 mins.
Completed my first ever marathon. I had never run more than 5km before the start of this year.
Through training with Runna since January, I’m so proud to say I’ve completed a marathon in 3hr37min
From struggling to run 5km to running our first half marathon within 6 months of training using Runna! Loved every second of it.
Trained with Runna for 16 weeks to complete my first 250km ultramarathon in Tanzania in 37 hours
As featured in
Pacing Strategy for parkrun
Having a pacing strategy ensures you make the most of your effort over the full 5k distance.
Setting a Realistic Goal
Your goal time should be based on previous performances. If you’ve run a parkrun in 25:45, aiming for sub-25 is a realistic target, but expecting sub-24 immediately may be too ambitious.
For a 25-minute 5k, your target pace is 4:59/km (8:00 per mile). Unlike longer races, you can aim to settle into your goal pace early rather than easing in gradually.
Coach Steph’s Recommended parkrun Pacing
First 2km: Find your rhythm and lock into goal pace.
Kilometer 3-4: Expect increased effort, but stay controlled.
Final kilometer: Push hard and empty the tank.
If your course is hilly or on mixed terrain, adjust pacing accordingly. For personal best attempts, a flat, fast course is ideal.
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Post-parkrun Recovery
A 5k is short, but proper recovery helps you bounce back faster and maintain consistency in training.
Key Recovery Strategies
- Prioritize sleep: Aim for 7–9 hours per night to support muscle repair.
- Incorporate mobility work: Light stretching, yoga, or Pilates can aid recovery and flexibility.
- Use massage tools or foam rolling: Helps ease muscle tightness and improve circulation.
- Listen to your body: Some weeks, an extra rest day is the best way to stay injury-free.
parkrun Gear Guide
Choosing the right gear can make your run more comfortable and help you perform at your best.
Shoes
A well-fitted running shoe suited to your gait and the parkrun terrain is essential. For those chasing a PB, lightweight racing shoes can offer an edge.
Clothing
Technical, moisture-wicking fabrics prevent chafing and discomfort. Avoid cotton as it retains moisture.
Running Watch or GPS Tracker
Tracking pace and distance helps with pacing strategies. Runna syncs with Garmin, Apple Watch, Coros, and Strava to help optimize your training.
Accessories
- Running belt for carrying essentials.
- High-SPF sunscreen, even on cloudy days.
Avoid trying anything new on parkrun day—stick with gear you’ve tested in training.
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All You Need to Know About Running a parkrun 5k
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Do I need to do strength training for parkrun?
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