parkrun Training Program

One of the more frequent questions we get asked is about parkrun and how to get fit enough to do one. The simplest answer is: just go out and do one and you’ll figure it out quickly. But if you’re really looking for something a little more structured, use our training program below.

And if you’re wondering how on earth do I juggle running with kids and work, here’s a great article from Runner’s World to give you some inspiration. Now that you’re committed, let’s go!

Running with the family is fun // Getty Images

We designed this 5km parkrun training program for busy working parents who have only 4 hours a week to train and most of the time, a maximum of 45 minutes available for each session. This plan will help you enjoy a parkrun with your kids while promoting family health, fun, and a balanced lifestyle.

10-Week Program: From Desk to Parkrun

Weeks 1-3: Building the Routine

  • Week 1: Train up to 3 hours total, spread out in 20 to 45-minute sessions.
  • Week 2: Increase to 3.5 hours.
  • Week 3: Reach 4 hours.

Run and walk as you feel, and if possible, run with a friend you can talk to during the whole session to keep the intensity right. It’s about consistency, not doing too much too soon.

Weeks 4-6: Adding Structure

  • Workouts:
    • Warm-Up: 10 minutes easy pace
    • Week 4:
      • Workout 1: Alternate 2 minutes moderate running with 1 minute walking for 20 minutes.
      • Workout 2: 5 intervals of 2 minutes fast running with 1 minute walking.
      • Workout 3: 20 minutes continuous running at a moderate pace.
    • Week 5:
      • Workout 1: Alternate 2 minutes moderate running with 1 minute walking for 24 minutes.
      • Workout 2: 4 intervals of 4 minutes fast running with 1 minute walking.
      • Workout 3: 25 minutes continuous running at a moderate pace.
    • Week 6:
      • Workout 1: Ladder workout: 1 minute fast, 1 minute walk, 2 minutes fast, 2 minutes walk, 3 minutes fast, 3 minutes walk, then back down.
      • Workout 2: 6 intervals of 2 minutes fast running with 1 minute walking.
      • Workout 3: 30 minutes continuous running at a moderate pace.

These sessions are great for both beginners and advanced runners, with the saying: it never gets easier, just faster!

Weeks 7-8: Increasing Intensity

  • Repeat Week 6 workouts with more intensity, adding one more interval per week.

Week 9: Deload Week

  • Cut down to 3.5 hours, reduce intervals, take an extra rest day, or shorten the longer run. This helps prevent injuries and allows your body to recover.

Week 10: Taper Week

  • Run up to 3 hours, rest on Thursday (before the Saturday parkrun), and do a short 15-20 minute run on Friday with walking breaks.

Enjoy a parkrun with your family and celebrate your fitness in the great outdoors!
Let us know in the comments if you are going to give this program a go or if you have any other questions.