Your first parkrun, six weeks from now.
From wherever you are today to a real finish line, with a crowd behind you and a coffee after. Walking allowed the whole way. Completely free.
Get the Free PlanThe goal that makes it real.
Every Saturday morning, in parks all over Australia, thousands of ordinary people walk, jog and run 5 kilometres together. It is free. It is timed, but nobody cares about your time. You can push a pram. You can walk the whole thing. There is a volunteer called a tail walker whose entire job is to make sure nobody finishes last alone.
If you have been telling yourself you will start running "when things settle down", parkrun is the goal that makes it real. It is already in your suburb, already on Saturday morning, already full of people exactly like you.
This plan gets you from wherever you are now to your first parkrun finish line in six weeks. Not running the whole way. Finishing. That is the goal, and it is enough.
What's in the plan
Starts with walking
Week one is a brisk walk and 30-second jogs. If you have not run since school, you are exactly who this was written for. There is no fitness test.
Three short sessions a week
Two walk/run sessions that build gradually, plus one longer walk for endurance. Nothing over 45 minutes, most sessions under 30.
The parkrun day playbook
Barcode registration, picking your event, the pram start position, and how to pace the morning so the last kilometre feels like a victory lap.
Get the plan, free.
Pop your details in and I'll send the full 6-week plan straight to your inbox, along with my best tips for making training stick as a parent.
The plan lands in your inbox the moment you sign up. No spam, unsubscribe any time.
Honest answers for nervous starters.
I'm really unfit. Like, really.
The plan starts with a 30-minute walk. If you can do that, you can do week one, and week one is the only week you need to worry about today.
Do I have to run the whole 5k at parkrun?
No. The plan teaches you a jog/walk pattern, and plenty of people walk every single week. Finishing is the goal. The running comes later if you want it.
Can I bring the kids?
Prams are welcome at parkrun, and older kids can walk or run it with you. Some of the best parkrun mornings are family ones.
What does it cost?
Nothing. The plan is free and parkrun is free, forever. You just need to register once at parkrun.com.au for your barcode.
Finished your first parkrun and want to run the whole thing?
Check Out 5K Strong