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RP 10k Advanced 4 d/wk

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RP 10k Advanced 4 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

Length

16 Weeks

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 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:
5 days per week running
16 total weeks, with your primary 10k race on week 16.
Starting weekly running mileage: 26 Miles
Highest weekly running mileage: 41 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 26 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!

How it Works

Load Your Plan

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
32mi 15mi
Strength x3
—— ——
X-Train x1
00:28:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Run
32mi 15mi
Strength
—— ——
X-Train
00:28:00 00:30:00

Training Load By Week


This plan works best with the following fitness devices:

Dr. Alex Harrison

Saturday Morning & RP Strength

Check out [Saturday: Pro Fuel & Hydration] at www.saturdaymorning.fit for elite fuel & hydration from the cupboard through the finish line.

PhD Sport Physiology & Performance
Level 2 Coach, Endurance (USATF)
Level 1 Coach, Triathlon, (USAT)
Certified Strength & Conditioning Specialist (NSCA)

NCAA D1 Assistant Track & Field Coach, ETSU
Youth & Masters Track & Field Coach, WA State, National & World Champions
Youth, Elite-Development, & Masters Triathlon Coach


  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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.

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