Designed for Time-Poor Runners Who Want Real Results**

Whether you’re new to structured training, returning from a break, or chasing a new PB/PR, the QWIK KIWI parkrun Tune-Up series gives you a clear, proven roadmap to improve your 5K performance — without needing high mileage or hours of training each week.

All plans are built on my coaching philosophy:
What’s the minimum amount of training required to achieve the goal?
The plans are efficient, achievable, and designed specifically for real life: work, kids, limited time, and all the chaos in between.

⭐ The Four parkrun Tune-Up Plans

Below is an overview of each training plan — who it’s for, how long it takes, and how it helps you improve your parkrun performance.

🟩 1. parkrun Kickstart: 4 Weeks To Your Best Saturday Run Yet

Perfect for:

Runners returning after a break
Newer runners wanting structure
Anyone wanting a quick reset or confidence boost
Athletes preparing for a parkrun streak or a friendly challenge

What you get:

4 weeks of concise, time-efficient training
Sessions designed to rebuild consistency fast
Easy-to-follow weekly structure
The ideal “starter plan” before moving into deeper training

Goal of the plan:
Get you running regularly, feeling stronger, and seeing measurable improvement in only four weeks.

👉 Great starting point for many runners.

Start Kickstart

Ready to feel fitter, stronger, and more confident at parkrun? Join Kickstart now.

🟧 2. parkrun Power Up: 8 Weeks To a New PB

Perfect for:

Runners with some fitness who want a stronger structure
Time-poor athletes wanting targeted sessions
Anyone aiming for a measurable parkrun improvement

What you get:

8 weeks of smart training designed to build speed sustainably
Clear progression week to week
Key sessions that improve both aerobic fitness and 5K-specific speed
Weekly recovery built in — essential for busy runners

Goal of the plan:
Run your fastest, most confident parkrun in months — without high mileage.

👉 The plan most runners choose first.

Power Up Now

Feeling ready to run faster this season? Let’s unlock that PB together.

🟦 3. Saturday Speed Project: 12 Weeks to Peak parkrun Performance

Perfect for:

Runners targeting a big PB
Athletes who thrive with more progression
Those preparing for a specific milestone (sub-20, sub-25, sub-30)

What you get:

A full 12-week build with periodisation
A wide variety of purposeful sessions
Gradual increases in speed and intensity
The most structured plan in the Tune-Up series
Ideal prep for race seasons or event blocks

Goal of the plan:
Take your parkrun performance to a new level with a smart, progressive programme that peaks you at the right time.

👉 Your most complete parkrun transformation plan.

Start the Project

Want a structured path to real improvement? Your 12-week plan is ready when you are.

🟪 4. The 5K Habit: Stay parkrun Fit All Year Round

Perfect for:

Runners who want consistency without burnout
parkrun regulars aiming to maintain fitness between Tune-Up cycles
Time-poor athletes who want “always ready” fitness
People who want training that fits life, not the other way around

What you get:

A sustainable weekly rhythm, month after month
No sharp peaks or demanding mileage
A balance of quality sessions and easy running
A year-round structure you can return to any week of the year

Goal of the plan:
Keep you fit, fast, and ready for any parkrun — no matter what life throws at you.

👉 Your long-term parkrun lifestyle plan.

Join The 5K Habit

If consistency is your goal, this habit-building programme will keep you running strong.

⭐ Which plan is right for you?

Plan	Duration	Best for	Goal
Kickstart	4 weeks	Returning runners, beginners	Reset routine & build consistency	Start Kickstart
Power Up	8 weeks	Improving runners	Set a new PB/PR	Power Up Now
Saturday Speed Project	12 weeks	Dedicated PB chasers	Peak performance	Start the Project
The 5K Habit	Ongoing	parkrun regulars	Maintain year-round fitness	Join The 5K Habit

🎯 Why these plans work

These plans follow the same principles I’ve used coaching runners since the year 2000:

Train efficiently, not excessively
Build structured progress
Recover properly so you adapt
Focus on achievable weekly volumes
Keep training fun and sustainable
Prepare for parkrun’s unique weekly rhythm

All plans are written by me, Ray Boardman, founder of QWIK KIWI Coaching, runner of ~50 marathons and 6 Ironmans, and a coach specialising in time-poor recreational athletes.