parkrun
Get faster at parkrun.
A running plan that keeps your Saturday parkrun and builds the rest of the week around it, with every session paced from your real times.
Or start with the free parkrun time predictor.
How Runese plans around parkrun
Saturday stays parkrun
Pick your days and switch parkrun on. Every Saturday is a 5K and the rest of the week fits around it. On a 2 or 3 day plan, Saturday is added, so you keep your quality day.
Not every parkrun is a race
Some Saturdays are easy, some tempo. Hard weeks are a 3 km easy + 2 km hard split, or fast/float intervals that add up to exactly 5K. Racing every week leaves the other runs tired.
Easy before race day
Training for a 10K, half or marathon? parkrun stays in the plan as a 5K that is never quicker than your race pace, and it goes easy in the week before the race.
A week with parkrun
Three chosen days plus parkrun, from the 5K plan. Hard sessions never sit on back-to-back days, and the long run takes whichever day you pick for it.
Next week’s parkrun might be easy, or fast/float intervals: six fast 500s with 400 m floats is exactly 5K.
Example week
Build week · 3 days + parkrun
Example week. You choose how many days and which weekdays.
- TueEasyEasy run
5 km · conversational
- ThuTempoTempo
5 km · comfortably hard
- Satparkrunparkrun split
5 km · first 3 km easy, last 2 km hard
- SunLong runLong run
10 km · easy endurance
What it takes: sub-30, sub-25, sub-20
The pace each target needs, what it’s worth over longer races, and the easy pace most of your running should be at. Worked out with the parkrun time predictor’s maths.
| parkrun | Pace | Per mile | 10K | Half | Easy runs |
|---|---|---|---|---|---|
| Sub-40 | 8:00 /km | 12:52 /mile | 1:23:24 | 3:04:00 | 10:12 /km |
| Sub-35 | 7:00 /km | 11:16 /mile | 1:12:58 | 2:41:00 | 8:56 /km |
| Sub-30 | 6:00 /km | 9:39 /mile | 1:02:33 | 2:18:00 | 7:39 /km |
| Sub-25 | 5:00 /km | 8:03 /mile | 52:07 | 1:55:00 | 6:23 /km |
| Sub-22 | 4:24 /km | 7:05 /mile | 45:52 | 1:41:12 | 5:37 /km |
| Sub-20 | 4:00 /km | 6:26 /mile | 41:42 | 1:32:00 | 5:06 /km |
Never run? Your first parkrun is the finish line
The Zero to 5K plan builds from walk/run to a continuous 5K. With parkrun on, its final 5K Day is a Saturday parkrun, with no pace target and walk breaks if you need them.
Common questions
How do I get faster at parkrun?
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Run most of the week easy, add one tempo or interval session, and stop racing every Saturday. A plan that sets each run from your current parkrun time, and moves the paces as you get quicker, does the rest.
Should I race every parkrun?
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No. A flat-out 5K every week leaves your legs tired for the sessions that make you faster. Runese mixes easy and tempo parkruns with hard ones, and the hard ones are a split or intervals rather than a flat-out race.
Can I keep parkrun on a 10K, half marathon or marathon plan?
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Yes. Switch parkrun on when you set up any plan. It stays a 5K on Saturdays, is never paced quicker than your goal race, and is run easy in the final week before race day.
I've never run. Can I do parkrun?
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Yes. The Zero to 5K plan uses walk/run sessions, keeps that week's walk/run at parkrun if you switch it on, and its final 5K Day is a Saturday parkrun with no clock to beat.
How many runs a week besides parkrun?
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Anything from one to five. Runese plans run two to six days a week on the weekdays you choose, and parkrun counts as one of them.
Why is my parkrun slower than my road 5K?
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Courses vary. A hilly, muddy or twisty parkrun can be a minute slower than a flat one for the same fitness, so compare times on your usual course and set paces from there.
parkrun is a registered trademark of parkrun Limited. Runese is independent and not affiliated with or endorsed by parkrun.
Keep your parkrun. Get faster at it.
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