It’s freebie Sunday.
I have a couple of detailed and PERSONALISED running plans on this site for keen, recreational athletes. The first 5 (five) people who comment below will receive a free 10k OR 5k running plan for either 6 or 12 weeks. Hopefully, you have access to a treadmill or the outdoors to put it into action. They are parkrun-friendly but will work for anyone.
Leave your email address in the right place, BELOW…everyone will see it in the comments field.
Here are the details of each plan. They come with lots of tips and accurate running paces for YOUR current level.
The 5k plan is parkrun-friendly.
Last Updated on 16 January 2026 by the5krunner
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tfk is the founder and author of the5krunner, an independent endurance sports technology publication. With 20 years of hands-on testing of GPS watches and wearables, and competing in triathlons at an international age-group level, tfk provides in-depth expert analysis of fitness technology for serious athletes and endurance sport competitors.
I need to break 20 minutes
Nice freebie! Thank you!
Wow. Thanks!
cAN’T WAIT TO GET STARTED I hopefully have a 10k race in 12 weeks
thanks for this
Last one, that was quick. Details sent to all.