A running plan for the serious runner, seeking personal bests and all-time fitness highs. 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, 10k or half marathon PR! The goal of this plan is to prepare you to run a faster 10k than ever before.
Training Plan Information:
6 days per week running
16 total weeks, with your primary 5k race on week 16.
Starting weekly running mileage: 35 Miles
Highest weekly running mileage: 50 Miles
Lowest single-session running mileage: 4 Miles
Highest single-session running mileage: 15 Miles
Recommended Prerequisites to use this training plan:
Users should be able to run 35 miles the first week of the training plan and run 8 miles in a single session without breaks.
We recommend that you use RP 1:1 Coaching Services if you currently do, or have done in the last 6 months, any one of the following or any combination of the following:
Run more than 50 miles per week, 2 weeks in a row.
Raced a 10k in under 32:00 as a man or under 36:30 as a female, or any equivalent for longer distance, OR shorter distances, as short as 1500m.
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!
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!
Include 3 x 100m "pick ups" or "strides" in second half of run.
Low intensity, steady state NON-IMPACT cardio. Cycling/spinning, rowing, elliptical, arm-cycle ergometer, swimming, water-aerobics, or other non-impact exercise.