LEVEL 1 / BEGINNER 5K TRAINING PLAN A 10 week plan for new runners looking to take on the 5k distance for the first time. Welcome to the community and well done on taking that first step to becoming a better, faster and stronger runner! I'm here to help you with your journey to get you where you want to be. By downloading this plan you agree to the terms and conditions which can be found on the website footer at www.benparkes.com Please ensure you have read these fully before starting this plan. It's pretty much impossible to be able to follow the plan exactly - life gets in the way and other things crop up. However this will serve as a guide that you can build in and around your life and it's ok to move a few sessions around. You can achieve way more than you think and this plan will give you a great foundation to help you reach your potential. There will be some tough moments over the next few weeks but many more highs as you get fitter and stronger! I know you can do it and looking forward to hearing all about how you get on! COPYRIGHT © PARKES RUNNING 2022 Purchased from Ben Parkes Running. Issued exclusively to Kiruben Padayachy. Order #96685 THANK YOU! If you would like to support what we do, then please consider these options to keep the content coming. Your support means SO much and we couldn't do it without you! Get 10% off the best running gear including hats, wraps, singlets, tees and hoodies using code PLAN at checkout! www.benparkes.com Subscribe to the YouTube channel for loads more training tips and advice! www.youtube.com/benparkes Support us financially by becoming a Patron from £2 per month. www.patreon.com/benparkes The Amazon store has hand-picked items that we use and love to help you with your training and recovery! www.amazon.co.uk/shop/influencer-7c13cb8b Wishing you all the very best in life, training and racing. Keep on getting it done! Ben COPYRIGHT © PARKES RUNNING 2022 Purchased from Ben Parkes Running. Issued exclusively to Kiruben Padayachy. Order #96685 GLOSSARY If there's anything in the plan that you're not sure about, then you can look it up here! Phase - The plan is split into different phases to help the body deal with the increase in activity. The prep phase lays down the base and prepares you for what is to come, then we have a recovery week where your body can make the adaptations and reset before going into the final build and race phase. Rest days - Rest days are just as important as training days! Avoid any running or cross training on these days. Focus on getting good quality sleep and letting your body recover so it can rebuild and make adaptations. Run - As a beginner runner, it is often difficult to know what pace or effort to run at. It will come with experience but it is important to try and remain as controlled and relaxed as possible while you are running. It is not a sprint and you shouldn't be going as hard as you can! If you find yourself getting out of breath and getting tired quickly then try to slow things down and find a pace that is sustainable where you feel like you could even have a conversation! Strength training - Setting aside a session for strength training each week will help to improve your running economy and efficiency. It is also a great way to correct any muscle imbalances in the body and can help to reduce the risk of common running injuries by strengthening any weak areas. Some great exercises are planks, bridges, squats, step ups, lunges, deadlifts, clams and calf raises! COPYRIGHT © PARKES RUNNING 2022 Purchased from Ben Parkes Running. Issued exclusively to Kiruben Padayachy. Order #96685 THE PLAN COPYRIGHT © PARKES RUNNING 2022 WEEKS 1-5 Purchased from Ben Parkes Running. Issued exclusively to Kiruben Padayachy. Order #96685 THE PLAN COPYRIGHT © PARKES RUNNING 2022 WEEKS 6-10 Purchased from Ben Parkes Running. Issued exclusively to Kiruben Padayachy. Order #96685
