RP 10k Novice 3 d/wk
RP 10k Novice 3 d/wk
Length
16 Weeks
Plan Description
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
How it Works
Load Your Plan
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
10mi | 7mi |
|
Strength
x3
|
—— | —— |
|
X-Train
x1
|
00:44:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
10mi | 7mi | |
|
|
—— | —— | |
|
|
00:44:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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