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RP 10k Intermediate 2 d/wk

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Alex Harrison

All plans by this Coach
No Ratings

Length

16 Weeks

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.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

A running plan for the time-efficient fitness enthusiasts or runners who are looking to seriously enhance 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 a new 5k PR or break down running performance barriers from high intensity intervals to the mile or 10k! The goal of this plan is to prepare you to run a faster 5k or make you the fittest all-around runner possible. This program could also be used as an aggressive running-specific supplement to many other fitness plans.

Training Plan Information:
2 days per week running
16 total weeks, with your primary 10k race on week 16.
Starting weekly running mileage: 11 Miles
Highest weekly running mileage: 20 Miles
Lowest single-session running mileage: 4 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!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x5
—— ——
Run x2
14mi 11mi
X-Train x2
1:17 hrs 1:10 hrs
Workouts Per Week Weekly Average Longest Workout
Strength
—— ——
Run
14mi 11mi
X-Train
1:17 hrs 1:10 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported 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

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