RP 10k Beginner 1 d/wk

Author

Alex Harrison

All plans by this Coach

Length

16 Weeks

Typical Week

1 Run, 4 Strength, 3 X-Train

Longest Workout

8 miles

Plan Specs

running 10km beginner

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Summary

A very time-efficient running plan for those with little to no serious running background. 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 or all-around improved running ability, including high intensity intervals, and a faster 5k, 10k, or half marathon! 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. If running is your fitness area for improvement, this plan is for you.

Training Plan Information:
1 day per week running
16 total weeks, with your primary 10k race on week 16.
Starting weekly running mileage: 2 Miles
Highest weekly running mileage: 8 Miles
Lowest single-session running mileage: 2 Miles
Highest single-session running mileage: 8 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!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:54

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

Back to Plan Details

Sample Day 1

3.25mi

Sample Day 2

0:30:00
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 3

0:30:00
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 5

0:30:00
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

3.49mi

Sample Day 9

0:30:00
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 10

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.

RP 10k Beginner 1 d/wk

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