Running by Numbers

Want to run a faster 5K? Want to improve your parkrun time?

Running By Numbers: 5K Training Plan to Run a Faster 5K & Improve Your parkrun takes the guesswork out of 5K training and gives you a simple, practical way to train with purpose.

Whether you are training for your first 5K, trying to break 30 minutes, chasing a sub-25 or sub-20 5K, or simply looking for a new personal best, this book shows you how to use pace, time, distance and structured workouts to improve your running.

• How to train for a faster 5K
• Practical 5K training plans and 5K workouts
• 5K pace tables for different ability levels
• How to train at the right 5K race pace
• Interval training to improve speed and endurance
• Tempo running and threshold training
• Easy running and aerobic training
• Structure your weekly running training
• How to use parkrun training to improve your 5K
• Use your 5K races and time trials to measure your progress
• How to work towards a faster 5K PB
• Combine your easy runs, long runs, tempo sessions and speed work
• The 74% Rule(TM) for calculating appropriate long-run distances

A faster 5K is not just about running as hard as possible. Your training needs the right balance of easy running, interval training, tempo running, race-pace work and recovery.

This book explains what each type of training is designed to achieve and, most importantly, gives you the numbers to put it into practice.

Whether you run parkrun every Saturday, compete in 5K races or are simply trying to improve your running speed, you'll have a clear system to follow.

From your first 5K to your next personal best, Running By Numbers gives you practical workouts, pace guidance and training principles you can use straight away.

Stop guessing. Start training by numbers.

Get your copy of Running By Numbers: 5K Training Plan to Run a Faster 5K & Improve Your parkrun and start working towards your next PB.