What is parkrun?
parkrun is a free, weekly 5K run that takes place every Saturday morning in parks and open spaces around the world. It's not a race: there's no entry fee, no pressure, and no minimum pace. You can run, jog, or walk the distance, and everyone from complete beginners to seasoned athletes takes part side by side.
Each parkrun is timed, so once you're registered (it's free and only takes a couple of minutes), you'll get a personal barcode to bring along and scan at the finish to log your result. Beyond that, it's just a really friendly, inclusive community event and a great way to get outside, get moving, and get to know other runners near you.
parkrun happens in thousands of locations across dozens of countries and the chances are there's one within a short drive or walk of you. 🌍 Use the parkrun event finder to locate your nearest one and see when it runs.
How to Build Up to Your First parkrun
Runna's Path to parkrun plan is built specifically to take you from wherever you're starting (including from zero) to lining up at your local parkrun feeling ready. It uses a walk-run approach in the early weeks (short bursts of running with walking breaks in between), gradually increasing your running time until you can cover the full 5K parkrun.
Because it's effort-based rather than pace-based, there's no pressure to hit a target time and the only goal early on is finishing.
Once you've got your plan, here's how to make the most of it:
Trust the walk-run intervals: Starting with walk-runs is not a compromise, but rather how your body safely adapts to running without breaking down. Every successful first-5K runner has gone through this stage.
What's a walk-run? If you haven't come across this before, it's exactly what it sounds like: alternating short intervals of running and walking so your body adapts gradually. It's how every successful beginner runner gets started. Read What Is a Walk-Run? A Beginner's Guide for the full breakdown.
Stay consistent: The quickest and easiest way to make progress is simply by showing up. Your plan keeps you accountable.
Pick a real target parkrun and date. Having an actual event date to aim for on the calendar, rather than an open-ended "someday", is one of the biggest motivators for sticking with a plan.
Register with parkrun beforehand so you're not doing paperwork on the morning of your first run (see the barcode tip below).
Don't compare your first parkrun to anyone else's. parkrun is deliberately built for every ability: walkers, joggers, and experienced runners all cross the same finish line.
Why parkrun is a Great First Running Goal
It's inclusive with absolutely no pressure: Every parkrun has a tail walker – a volunteer whose job is to walk the course last, which means it's physically impossible to finish last. Whether you run the whole way, walk it, or do a bit of both, you cross the same finish line as everyone else.
It removes the biggest barriers to trying a race: No entry fee and no minimum pace requirement: two things that can put new runners off signing up for anything else.
You get to practice the "race environment" without the pressure: Running alongside other people, dealing with the adrenaline of a start line, pacing yourself against a clock – however you choose to complete it, parkrun lets you build those skills weekly, for free, with no pressure attached to any single result.
You are welcome to walk-run: If you're building up to your first parkrun and it still feels daunting on the day, remember you can also walk-run.
Getting Started
Before you start training, it's worth having the basics in place. Runna's New To Running Starter Pack covers shoes, kit, and mindset for absolute beginners, and Runna's 5K Starter Pack is the next step up once you're a few weeks in and building toward the full distance.