RP 5k Beginner 4 d/wk

Average Weekly Training Hours 00:33
Training Load By Week
Average Weekly Training Hours 00:33
Training Load By Week

A running plan for an exerciser with little to no running background but at least 6 months of fitness-related work. A great fit for this beginner program could also be someone who can currently run 1-2 miles without stopping or has completed 5k races in the past. This plan uses primarily running, starting off slow and easy, and other optional forms of non-impact cardio training, plus suggested resistance training days, to progress you to completion of a very successful 5k. The goal of this plan is to prepare you to run a 5k from start to finish and put you in position to break through personal records at the finish line. This program could also be used as a supplement to many other fitness plans to enhance a summer season of outdoor running.

Training Plan Information:
4 days per week running
16 total weeks, with your primary 5k race on week 16.
Starting weekly running mileage: 6 Miles
Highest weekly running mileage: 14 Miles
Lowest single-session running mileage: 1.5 Miles
Highest single-session running mileage: 5 Miles

Recommended Prerequisites for this plan:
Users should be able to jog 1.5-2 miles without stopping (no time/pace requirement).

Move up to "Intermediate" if you currently do, or have done in the last 6 months, any of the following:
Run 7 Miles without stopping (no pace requirement).
Run 14 miles in a single week.
Exercise vigorously with other forms of cardio exercise like cycling/spinning, rowing or some form of "functional fitness” mixed with running, 8 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 plans as well.
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
(for all RP Training Template use, the lower frequency options of each are best for pairing with this 5k running plan, unless fat loss is a primary goal)
or, RP 1:1 Training Coaching!

Sample Day 1

Sample Day 2

Sample Day 3
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 4

Sample Day 6

Sample Day 8

Sample Day 9

Dr. 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