Co-created by Tim Benjamin, former Team GB Olympic sprinter
WithU, one of the world’s leading audio fitness apps, aims to make it easier for people looking to improve their parkrun time with a range of specially-designed free workouts.
Created in partnership with parkrun, the free-to-access running programmes have been co-created by former 400m Olympic sprinter, Tim Benjam to be used by people of all ability levels – from beginners to experienced 5k runners.
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The initiative marks the first stage of the brand becoming an exclusive digital partner to parkrun and will include a range of holistic programming to improve mobility, strength and conditioning, and running.

By setting time goals in the app, runners will receive specific programmes designed to help make attainable improvements every Saturday morning. Using time and distance-based cues, parkrunners will get audio coaching advice on form and pace, whether that’s training for or during a parkrun.
WithU’s immersive, audio-based workouts and personalised programmes are designed to help make exercising easier, helping to support the health and well-being of the nation through motivational guidance when running.
parkruns are free 5k events that take place at more than 1,000 locations across the UK, offering people the chance to enjoy the outdoors and join a community of like-minded people that want to live fitter, healthier lives. There’s no time limit or expectations, and you can walk or run your way to the finish line.

Tim Benjamin, Head of Product at WithU said, “parkrun is an institution in the UK, and it’s a privilege to be able to provide its vast community with further opportunity to help them unlock their fitness goals.
“It was an important requirement for us to meet our shared values with parkrun by offering a programme that is both free and inclusive – we’re very excited to see the community benefit from these workouts.”
To get you started, WithU has given us two parkrun workouts of the week to give you an idea of what the audio sessions look like.
SUB 20 INTERVAL RUN
Designed for seasoned runners looking to push themselves past the milestone 20-minute barrier.
Warm Up:
2km Easy Jog
3min stretching & strides
Main Activity (guided workout):
6 x 500m – 90second recovery
3mins recovery easy jog
6 x 500m – 90second recovery
2mins recovery easy jog
Warm Down:
2km Easy Jog
SUB25 INTERVAL RUN
A workout built to increase speed over the 5k distance through demanding intervals.
Warm Up:
2km Easy Jog
3min stretching & strides
Main Activity (guided workout):
4 x 1km – 90second recovery
Warm Down:
2km Easy Jog
To download the WithU app, click here. You can also find out more about parkrun by heading to the website where you can search for your closest event.