Looking to smash your next local ParkRun, improve your 5K time? Or perhaps you are at the beginning of your running journey and are curious to see what all the fuss is about.

This 5 kilometre running plan is designed for beginner and intermediate runners. The sessions can be scaled up or down according to your fitness levels.

Roam co-founder, Dr Andrius Ramonas, designed this plan. Andrius has been a keen runner for over 20 years and has coached many runners across a variety of distances.

Every fortnight, we'll email you a set of running drills and exercises for you to incorporate into your training. These drills aim to improve your running biomechanics and technique - so that you can run faster and stronger.