Trainingsplannen voor halve marathons

How to train for a Parkrun

Parkrun is a weekly 5k event that brings together runners of all levels, from complete beginners to seasoned athletes chasing PBs. It’s short enough to feel approachable but long enough to give you a real test of fitness and pacing.

For first-timers, parkrun is an achievable and welcoming milestone - a chance to cover the full 5k distance surrounded by a supportive community. For more experienced runners, it’s the perfect opportunity to sharpen speed, refine race-day pacing, and test your progress week by week.

Success comes down to consistency. Running a few times each week builds endurance and rhythm, while mixing in speed work helps you handle 5k pace more comfortably. Having a set goal - whether that’s completing the distance without stopping or breaking a PB - keeps motivation high. Running with friends or your local parkrun community also makes training more fun and keeps you accountable.

The best way to tie everything together is with a structured plan. Runna will create a fully personalized 5k training program tailored to your fitness, goals, and schedule. With a wide range of 5k options - from beginner Couch to 5k all the way to Elite Plus - you’ll always have the right plan to prepare for your best parkrun.

Hi! You’ve set your sights on parkrun, and we’re here to help you get the most out of it. Whether it’s your first 5k or your fastest yet, we’ve got you. Week by week, we’ll guide your training so you build fitness, sharpen your pace, and show up ready to run your strongest parkrun.

Ben Parker, hoofdtrainer

Why choose our 5k training plans for your parkrun?

Whatever your experience or 5k goal, we’ll give you everything you need to get there.

Persoonlijk plan

Your 5k plan adapts to your fitness, schedule, and goals. Whether it’s your first 5k or you’re chasing a new PB, Runna builds a program around you and your lifestyle.

Begeleiding en ondersteuning

Preparing for parkrun is easier with the right support. Our in-app articles explain everything from pacing to recovery, while our support team is available 24/7 to keep you on track.

Elite coaching

Our world-class coaches, including former Olympians, have helped runners of all levels achieve their goals. With their expertise, you’ll train smarter, build speed, and show up every Saturday morning ready to run your best.

Volgen en inzichten

Track your runs, celebrate milestones, and watch your level improve. Runna gives you clear feedback and insights so you can see your progress and arrive at a parkrun ready to run your strongest 5k.

Hoe te beginnen

Training for parkrun has never been simpler. With Runna, you’ll know exactly how to prepare, improve, and run your best 5k.

Get Started

Kies je plan

Set your goal - whether it’s your first parkrun or you’re chasing a faster time - and we’ll create a plan that adapts to your fitness and schedule.

De app downloaden

Download the app, log in, and you’ll have your full training plan - complete with runs, tips, and guidance - at your fingertips.

Rennen, rennen, rennen!

Simply tap ‘Go’ and follow along. Every run is laid out clearly, so you always know exactly what to do.

Dat doel bereiken

Stick with your plan and you’ll line up for your parkrun prepared to run strong, finish proud, and hit your goal.

Uitleg over workouts

Your 5k parkrun training includes a mix of sessions - each with a clear purpose. Here’s what they are and how they’ll help you on race day.

Easy Run

Easy runs are slower, conversational-paced runs. They build fitness while giving your body time to recover, so you’re fresh enough to get the most out of the harder sessions.

Hills

Hill reps are tough efforts run uphill with an easy jog or walk back down. They build strength and power in your legs, helping you run faster and hold good form during shorter, sharper races like the 5k.

A woman running down a dirt road in a park.

Interval sessions

Intervals are short, fast bursts with recovery in between. They improve speed, running economy, and your ability to handle the intensity needed to push hard over 5k.

A group of people standing around each other in a field.

Long run

Long runs are steady efforts at an easy pace, gradually building distance. Even for a 5k, they boost endurance and give you the aerobic base to sustain speed from start to finish.

Recovery run

Recovery runs are very short, very easy jogs after tough sessions. They help loosen muscles, improve circulation, and prepare your legs for the next workout without adding extra strain.

Strides

Strides are short, fast bursts of running (10–20 seconds) that boost speed and running form. They sharpen leg turnover and form, leaving you feeling quicker and more efficient.

Tempo sessions

Tempo runs are sustained efforts at a “comfortably hard” pace. They build speed endurance and help you get comfortable running faster for longer - exactly what you need for a strong 5k.

Time trial

Time trials are your chance to put your training to the test - running a set distance at your strongest, most sustainable effort. They highlight how far you’ve come, build confidence, and give you the focus to push for even bigger gains.