If you can walk for half an hour and hold a conversation, you can train for a friendly 5K. This guide keeps the effort easy, uses short run–walk intervals, and shows you exactly what happens at parkrun so you arrive calm and ready.
01Mindset & Safety
Go easy to go far. Your easy pace lets you hold a conversation (the "talk test"). Aim for effort, not speed.
- Progress, not perfection. Walk breaks are built into the plan—lots of experienced runners use them too.
- Check in with your body. If you have health concerns or pain that changes your stride, talk to a professional first.
- Consistency beats intensity. Three short sessions per week > one big hero run.
02Gear You Actually Need
- Shoes: Comfortable, well‑fitting trainers—no need for fancy carbon plates.
- Clothes: Weather‑appropriate layers you can move in.
- Optional: Simple watch/phone for intervals, cap/sunnies, a drink for after.
03How the Training Works
- Run‑walk method: Structured intervals so you never feel overwhelmed.
- Easy effort: Keep breath controlled (RPE 3–4/10). If in doubt, slow down or extend the walk.
- Strength (10–15 min, 2×/week): Bodyweight squats, glute bridges, calf raises, side planks.
- Rest days: Non‑negotiable for adaptation.
048‑Week Beginner Plan
Every session: 5‑minute brisk walk to warm up → intervals → 5‑minute easy walk to cool down + light stretches. If a week feels tough, repeat it before moving on.
Week 1
8 × (Run 1 min • Walk 90 sec)
Week 2
6 × (Run 90 sec • Walk 2 min)
Week 3
5 × (Run 2 min • Walk 2 min)
Week 4
4 × (Run 3 min • Walk 2 min)
Week 5
3 × (Run 5 min • Walk 2 min)
Week 6
2 × (Run 8 min • Walk 3 min)
Week 7
Option A: Continuous easy jog 20–25 min
Option B: 12 min run • 2 min walk • 8–10 min run
Week 8 (Event Week)
Early‑week: 20–25 min easy jog or 10/1 run‑walk ×2
Mid‑week: 15–20 min very easy jog
Saturday: parkrun 5 km (start very easy; pick up gently after halfway if you feel good)
Already active? If you walk a lot or cycle/swim regularly, you can usually start at Week 3–4.
05Pacing Without Overthinking
- Talk test: If you can't speak in full sentences, slow down.
- Run‑walk ratios: On the day, try 3:1 (run 3 min, walk 1 min) or 90:30 (run 90 sec, walk 30 sec) to keep things smooth.
06What to Expect at parkrun
- Free, friendly, weekly. Most events are Saturday mornings (check your local start time).
- Register once, bring your barcode. Printed or digital—see your local event's guidance.
- First‑timers' welcome: Short briefing covering the course and how it works.
- You won't be last. There's a Tail Walker who finishes behind everyone and supports newcomers.
- Timing: Cross the line, collect a token, scan with your barcode—results arrive later.
07Race‑Day Checklist
08If Something Niggles
- Shins/ankles: Ease the pace; use quick, light steps. Add calf raises once pain‑free.
- Knees: Strengthen glutes/quads (bridges, squats); keep strides short and posture tall.
- Fatigue: Sleep more; keep easy days truly easy; don't stack hard sessions.
09After You Finish
- Walk 5–10 minutes to cool down; drink water.
- Snack with protein + carbs within 60–90 minutes.
- Celebrate your first time—then set a feel‑good goal (e.g., "complete 4 parkruns in 6 weeks" or "run the first 3 km without a walk break").
10Frequently Asked Questions
No—run‑walk is encouraged. Many people use it long‑term.
Any time that gets you across the line smiling. Many first 5K times sit between 25–45+ minutes—every one is welcome.
Not necessary. A relaxed 20–25‑minute jog in Week 7 is enough confidence boost.
Note: This guide is general information only and not a substitute for medical advice. If you have existing conditions or new/worsening pain, seek professional guidance.
Last updated: August 27, 2025