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RP 10k Intermediate 1 d/wk

Author

Alex Harrison

All plans by this Coach
No Ratings

Length

16 Weeks

Plan Specs

running 10km intermediate

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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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Plan Description

A running plan for the very time-efficient fitness enthusiast or runner who is looking to seriously enhance their running performance with once-per-week running workouts. 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 and includes programmed recovery. Other optional forms of non-impact cardio training and suggested resistance training days are scheduled, all to progress you to a new 10k PR or break down running performance barriers from high intensity intervals to the 5k through half marathon! The goal of this plan is to prepare you to run a faster 10k or make you the fittest all-around runner possible with minimal time invested. This program could also be used as an aggressive running-specific supplement to many other fitness plans.

Training Plan Information:
1 day per week running
16 total weeks, with your primary 10k race on week 16.
Starting weekly running mileage: 5 Miles
Highest weekly running mileage: 11 Miles
Lowest single-session running mileage: 5 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!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
—— ——
1:19 hrs 1:10 hrs
8mi 11mi
Workouts Per Week Weekly Average Longest Workout
—— ——
1:19 hrs 1:10 hrs
8mi 11mi

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

Sample Day 1

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

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

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

6mi

Include 3 x 100m "pick ups" or "strides" in second half of run.

Sample Day 10

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 13

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.

Sample Day 15

7mi

Include 3 x 100m "pick ups" or "strides" in second half of run.

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