RP 10k Novice 3 d/wk

Average Weekly Training Hours 00:44
Training Load By Week
Average Weekly Training Hours 00:44
Training Load By Week

A running plan for a new exerciser or someone with very little cardiovascular fitness background. This plan blends running and walking, and other optional forms of non-impact cardio training, plus suggested resistance training days, to progress you to completion of your first 5k. The goal of this plan is to prepare you to run a 5k from start to finish with no walk-breaks and without needing to stop in the middle to catch your breath!

Training Plan Information:
3 days per week running
16 total weeks, with your first 10k on week 16.
Starting weekly running mileage: 3 Miles
Highest weekly running mileage: 12 Miles
Lowest single-session running mileage: 1200 meters (broken up in smaller pieces in Week 1)
Highest single-session running mileage: 5.5 Miles (broken up in smaller pieces in Week 15)

Recommended Prerequisites to use this training plan:
Users should be able to successfully jog about 400 meters without stopping (no time/pace requirement).
Users should be able to walk about 1.5 miles in one session (no time/pace requirement, stops okay).

We recommend that you move up to the "Beginner" training plan series if you currently do, or have done in the last 6 months, any one of the following or any combination of the following:
Run 3 Miles without stopping (no pace requirement).
Run 4 miles per week, or more, as a part of your fitness routine.
Exercise vigorously with other forms of cardiovascular exercise like cycling/spinning, rowing or some form of "functional fitness," 4 or more hours per week.

Suggested RP Diet Products to pair with this training plan:
RP Diet Templates for Fat Loss, which comes with Maintenance. All sessions in this training plan should be classified as "light days."
or, RP 1:1 Diet Coaching
or, (coming soon!) RP Endurance Diet Templates

Suggested RP Training Products:
Male and Female Physique Training Templates
or, Weightlifting Hypertrophy and Strength Templates
or, Powerlifting Hypertrophy, Strength, and Peaking Templates
or, Weight Training for Endurance Athletes Templates (coming soon!)
or, RP 1:1 Training Coaching

Sample Day 1
1.75mi

Sample Day 3
2.25mi

Sample Day 5
2.73mi

Sample Day 6
0:40:00
Optional Cardio CrossTrain

Low intensity, steady state NON-IMPACT cardio. Cycling/spinning, rowing, elliptical, arm-cycle ergometer, swimming, water-aerobics, or other non-impact exercise.

Sample Day 8
2.25mi

Sample Day 12
2.98mi

Sample Day 13
0:50:00
Optional Cardio CrossTrain

Low intensity, steady state NON-IMPACT cardio. Cycling/spinning, rowing, elliptical, arm-cycle ergometer, swimming, water-aerobics, or other non-impact exercise.

Dr. Alex Harrison
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Renaissance Periodization (RPstrength)

Science is Stronger

PhD in Sport Physiology and Performance from East Tennessee State University
Level 2 Coach, Endurance (USATF)
Level 1 Coach, Triathlon, (USAT)
Certified Strength and Conditioning Specialist (NSCA)
Weightlifting Coach, Level 1, (USAW)

Assistant Track and Field Coach, ETSU, NCAA Division 1
Youth and Masters Track and Field Coach, WA State, National & World Champions
Youth, Elite-Development, and Masters Triathlon Coach