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Free parkrun training plan

Chasing a parkrun PB? A free plan counted back from a Saturday, built around how much you run now, that adapts every week to the runs you actually do.

  • 5 km
  • Every Saturday
  • 6–8 week plan
  • 3–5 runs a week
Distance5 km
WhenSat, 9am
CostFree
Next oneSat 10 Oct
See your parkrun plan
3 questions · no account needed
How much do you run now?
Runs per week
Goal
Takes 20 seconds. Sign up only if you want to keep it.
Built around your Saturday

6 weeks to a faster 5K

Weekly distance for a runner doing 5–15 km now. Start later and Kyrvo shortens the plan.

Mon 5 OctRace week
BaseBuildWk 1–4PeakTaperWk 5–6
Personalise this plan
Week 1 preview4 runs · 22 km
  • MonRest
  • TueEasyConversational pace5 km
  • WedIntervals400m or 800m repeats at 5K effort6 km
  • ThuEasyKeep effort low5 km
  • FriRest
  • SatLongRun by feel6 km
  • SunRest
Mostly easy running early on, then 5K pace work as race day gets closer. Miss a week and I'll reshape the rest.
Your local event

Find your parkrun

Search the UK’s parkrun events by name or place. Each result opens that event on parkrun.org.uk, where the course, start time and any changes are listed.

    How it works

    1. Tell us where you are nowThree questions: weekly distance, runs per week and the 5K time you want. No account needed to see your plan.
    2. See every weekA plan counted back from race week, with easy runs, faster sessions and a long run, plus paces if you set a goal time.
    3. Save it and keep your barcode closeA free account keeps the plan and adapts it after every run. Add your parkrun barcode to Apple Wallet so it is ready at the finish.

    Coaching notes for parkrun

    Start slower than you thinkThe first kilometre of a parkrun is crowded and everyone sets off fast. Aim to run it a touch easier than goal pace, then speed up. Your plan’s fast sessions teach you what goal pace feels like.
    Know your courseHills, grass, narrow paths and multiple laps all change your time. Run your home event a few times before you judge a PB, and compare like with like over the seasons.
    Keep Friday easyThe day before is a rest day or an easy shake-out, not a hard session. Your plan is built so Saturday is the one fast effort of the week.

    parkrun questions

    What is parkrun?

    A free, timed 5K run held every Saturday morning in parks across the UK, with most events starting at 9am. It is run by volunteers, open to everyone and you can walk, jog or run it.

    How do I train for a parkrun PB?

    Mix easy running, one session of faster work such as intervals or a steady tempo, and a longer run each week. Kyrvo builds that around your current mileage and counts back from a Saturday, then adjusts every week to the runs you actually do.

    How long does a parkrun plan take?

    Six to eight weeks is enough to move your 5K on if you are already running. If you are not running yet, start with Couch to 5K and use parkrun as your graduation run.

    Can I use parkrun as my weekly test?

    Yes. A parkrun is a free, measured 5K, so it works well as a fitness check every few weeks. Treat the rest as training runs and keep the effort controlled so your Saturday stays fresh.

    What if I am slow or new to running?

    Nobody finishes last at parkrun because a volunteer always walks at the back. Pick the Just finish goal, or start with Couch to 5K, and build up at your own pace.

    Is Kyrvo affiliated with parkrun?

    No. Kyrvo is an independent running coach app. parkrun is a registered trademark of parkrun Limited, and event details on parkrun.org.uk are the source of truth.

    Is Kyrvo really free?

    Yes. Kyrvo is free to use, and we never sell your data.

    Not quite the right fit?

    Couch to 5KBrand new? Make parkrun your graduation run. 5K planTraining for a 5K race instead? 10K planReady to go further? All racesEvery race with a free plan

    Kyrvo is an independent app and is not affiliated with or endorsed by parkrun. parkrun is a registered trademark of parkrun Limited. Event details on parkrun.org.uk always take priority.