RP 10k Intermediate 1 d/wk
Alex HarrisonAll plans by this Coach
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!
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:19 hrs||1:10 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||1:19 hrs||1:10 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- 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.
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?