Personalised plans
2KM Plans
Pick a year group and a difficulty. Sessions scale automatically.
New: Junior Parkrun guide for parents
Distance, age rules, adult participation and race-day tips.
Year group
Difficulty
Progress0/24 sessions
Week 1 · Foundations
3 sessionsWeek 2 · Build the engine
3 sessionsWeek 3 · Add some sparkle
3 sessionsWeek 4 · Test week
3 sessionsWeek 5 · Pace work
3 sessionsWeek 6 · Push the ceiling
3 sessionsWeek 7 · Sharpen
3 sessionsWeek 8 · Race week
3 sessionsAlways warm up with light jogging and dynamic stretches. Cool down with a walk and easy stretching.