RP 10k Intermediate 4 d/wk

Average Weekly Training Hours 00:28
Training Load By Week
Average Weekly Training Hours 00:28
Training Load By Week

A running plan for the developing running enthusiast, seeking personal bests and all-time fitness highs, OR for long-time fitness enthusiasts who are looking to hone their running performance. This plan uses running workouts programmed with specific paces based off previous race efforts or estimates of best efforts. As with any good training plan, it starts progressively and builds to a peak using a combination of quality and easy days, as well as other optional forms of non-impact cardio training, plus suggested resistance training days, to progress you to your new 5k PR or other running distance PR! The goal of this plan is to prepare you to run a faster 5k than ever before. This program could also be used as an aggressive running-specific supplement to many other fitness plans.

Training Plan Information:
4 days per week running
16 total weeks, with your primary 10k race on week 16.
Starting weekly running mileage: 16 Miles
Highest weekly running mileage: 33 Miles
Lowest single-session running mileage: 3 Miles
Highest single-session running mileage: 11 Miles

Recommended Prerequisites to use this training plan:
Users should have completed a 5k or longer running race before, or equivalent, and be seeking pace improvement for anything from the 5k to half marathon, or already be able to run 5 miles without stopping.

We recommend that you move up to the "Advanced" 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 13 Miles without stopping (no pace requirement).
Run 25 miles per week, or more, as a part of your fitness routine.

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!

Sample Day 1
4.5mi

REMINDER: Be sure to enter your own Threshold Pace into your account so that the paces for each of your workouts are calculated for you!
Or, if you prefer to use the calculator provided here, feel free!

Sample Day 3
3mi

Sample Day 4
3.5mi

Include 4 x 100m "pick ups" or "strides" in second half of run.

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 6
5mi

Sample Day 8
5.5mi

Sample Day 10
3mi

Dr. 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