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RP 5k Novice 2 d/wk

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RP 5k Novice 2 d/wk

Author

Alex Harrison

All plans by this Coach

Length

16 Weeks

Plan Description

A running plan for a new exerciser or someone with very little cardiovascular fitness background. This plan blends running and walking, and other optional forms of non-impact cardio training, plus suggested resistance training days, to progress you to completion of your first 5k. The goal of this plan is to prepare you to run a 5k from start to finish with no walk-breaks and without needing to stop in the middle to catch your breath!

Training Plan Information:
3 days per week running
16 total weeks, with your first 5k on week 16.
Starting weekly running mileage: 2 Miles
Highest weekly running mileage: 6 Miles
Lowest single-session running mileage: 1200 meters (broken up in smaller pieces in Week 1)
Highest single-session running mileage: 3 Miles (broken up in smaller pieces in Week 15)

Recommended Prerequisites to use this training plan:
Users should be able to successfully jog 400 meters without stopping (no time/pace requirement).
Users should be able to walk about 1.5 miles in one session (no time/pace requirement, unlimited stops okay).

We recommend that you move up to the "Beginner" 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 3 Miles without stopping (no pace requirement).
Run 4 miles per week, or more, as a part of your fitness routine.
Exercise vigorously with other forms of cardiovascular exercise like cycling/spinning, rowing or some form of "functional fitness," 4 or more hours per week.

Suggested RP Diet Products to pair with this training plan:
RP Diet Templates for Fat Loss, which comes with Maintenance.
or, RP 1:1 Diet Coaching
or, (coming soon!) RP Endurance Diet Templates

Suggested RP Training Products:
Male and Female Physique Training Templates
or, Weightlifting Hypertrophy and Strength Templates
or, Powerlifting Hypertrophy, Strength, and Peaking Templates
or, RP 1:1 Training Coaching

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
—— ——
Run x2
6mi 4mi
X-Train x1
00:30:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Strength
—— ——
Run
6mi 4mi
X-Train
00:30:00 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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