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RP 10k Beginner 4 d/wk

Author

Alex Harrison

All plans by this Coach

Length

16 Weeks

Plan Description

A running plan for an exerciser with little to no running background but at least 6 months of fitness-related work. A great fit for this beginner program could also be someone who can currently run 1-2 miles without stopping or has completed a 5k in the past. This plan uses primarily running, starting off slow and easy, and other optional forms of non-impact cardio training, plus suggested resistance training days, to progress you to completion of a very successful 10k. The goal of this plan is to prepare you to run a 10k from start to finish and put you in position to break through personal records at the finish line. This program could also be used as a supplement to many other fitness plans to enhance running-specific fitness.

Training Plan Information:
4 days per week running
16 total weeks, with your primary 10k race on week 16.
Starting weekly running mileage: 9 Miles
Highest weekly running mileage: 21 Miles
Lowest single-session running mileage: 2 Miles
Highest single-session running mileage: 7.5 Miles

Recommended Prerequisites to use this training plan:
Users should be able to successfully jog 1.5-2 miles without stopping (no time/pace requirement).

We recommend that you move up to the "Intermediate" 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 7 Miles without stopping (no pace requirement).
Run 14 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” mixed in with running, 8 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 plans as well. Running sessions in this training plan are generally classified as light days.
or, RP 1:1 Diet Coaching
or, (coming soon!) RP Endurance Diet-Related products!

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

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
15mi 8mi
Strength x3
—— ——
X-Train x1
1:00 hrs 1:20 hrs
Workouts Per Week Weekly Average Longest Workout
Run
15mi 8mi
Strength
—— ——
X-Train
1:00 hrs 1:20 hrs

Training Load By Week


This plan works best with the following fitness devices:

Alex Harrison

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


  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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