Run a FASTER PARKRUN with these BEGINNER 5K training tips - Ben Is Running

Aug 13, 2025

Intro

This is a quick summary of Run a FASTER PARKRUN with these BEGINNER 5K training tips from the Ben Is Running channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Boost weekly volume: add a third run or increase mileage by about 10 % each week.
Add one speed session per week – e.g., 10 × 400 m (just faster than 5 k pace) with 1‑minute standing recoveries, or 4 × 1 km at target 5 k pace with 2‑minute recoveries.
Follow the 80/20 rule: 80 % of your runs at an easy, conversational pace, 20 % at higher intensity (speed or tempo work).
Race‑day pacing: treat only 1‑2 parkruns a month as a race; use the other weeks for easy or tempo runs to avoid fatigue and plateaus.
Pick a faster course: flatter parkruns can shave 1‑2 minutes off your time.
Run longer than race distance: incorporate long runs of 8‑20 km (45‑90 min) at an easy pace to build aerobic capacity.

Workout Example

Speed Day (for a 15‑minute 5 k runner)

20 × 400 m at slightly faster than 5 k pace
Recovery: 45 seconds light jog or walk between reps
Total time: ~30‑35 min

Progression: start with 10 × 400 m and 1‑minute recoveries, then add reps and shorten recovery as fitness improves.

Closing Note

Give these tips a try, tweak the paces to match your own recent runs, and log the session in the Pacing app so you can track progress. Consistency and gradual overload are the keys—happy training and see you at the next faster parkrun! 🚀