RP 5k Intermediate 4 d/wk
A running plan for the developing running enthusiast, seeking personal bests and all-time fitness highs, OR for long-time fitness enthusiasts who are looking to hone their running performance. 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 PR or other running distance PR! The goal of this plan is to prepare you to run a faster 5k than ever before. This program could also be used as an aggressive supplement to many other fitness plans to enhance a summer season of outdoor running or competition in fitness sports.
Training Plan Information:
4 days per week running
16 total weeks, with your primary 5k race on week 16.
Starting weekly running mileage: 12 Miles
Highest weekly running mileage: 23 Miles
Lowest single-session running mileage: 2 Miles
Highest single-session running mileage: 7 Miles
Recommended Prerequisites to use this training plan:
Users should have completed a 5k or longer running race before and be seeking pace improvement for their 5k.
If no running races have been completed before, then the user should be consistently engaged in some form of fitness training for the last 12 months which should have included at least 1 day per week running for the last 3 months, on average.
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 23 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.
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!
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||0:28 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||0:28 hrs||0:30 hrs|
Sample Day 1
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!
Sample Day 3
Sample Day 4
Include 4 x 100m "pick ups" or "strides" in second half of run.
Sample Day 5
Low intensity, steady state NON-IMPACT cardio. Cycling/spinning, rowing, elliptical, arm-cycle ergometer, swimming, water-aerobics, or other non-impact exercise.