RP 5k Advanced 4 d/wk

Author

Alex Harrison

All plans by this Coach

Length

16 Weeks

Typical Week

4 Run, 3 Strength, 1 X-Train

Longest Workout

10 miles

Plan Specs

running 5km intermediate advanced

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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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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 PR or other running distance PR! The goal of this plan is to prepare you to run a faster 5k than ever before.

Training Plan Information:
4 days per week running
16 total weeks, with your primary 5k race on week 16.
Starting weekly running mileage: 20 Miles
Highest weekly running mileage: 32 Miles
Lowest single-session running mileage: 3 Miles
Highest single-session running mileage: 10 Miles

Recommended Prerequisites to use this training plan:
Users should have completed at least 4 weekly mileages of 15+ miles per week within the last 6 months and not have lost significant fitness since then.
Users should have completed at least one race of 5k or longer and have a focus on improving their PR.

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 40 miles per week, 2 weeks in a row.
Raced a 5k in under 16:00 as a man or under 18:00 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.
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!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:28

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

Back to Plan Details

Sample Day 1

6mi

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

3mi

Sample Day 4

4mi

Include 4 x 100m "pick ups" or "strides" in second half of run.

Sample Day 5

0:30:00
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 6

7mi

Sample Day 8

6.5mi

Sample Day 10

3mi

RP 5k Advanced 4 d/wk

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