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RP 5k Novice 1 d/wk

Author

Alex Harrison

All plans by this Coach
No Ratings

Length

16 Weeks

Plan Specs

running 5km beginner

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Plan Description

Does the idea of running strike fear into your heart? This is your plan! A very time-efficient program for a new exerciser or someone with very little 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 and improve your all-around running ability without overwhelming your weekly schedule. The goal of this plan is to make you a confident runner and 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:
1 day per week running
16 total weeks, with your first 5k on week 16.
Starting weekly running mileage: 1 Mile
Highest weekly running mileage: 5 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 14)

Recommended Prerequisites to use this training plan:
Users should be able to successfully jog about 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, 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



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
—— ——
0:30 hrs 0:30 hrs
3mi 4mi
Workouts Per Week Weekly Average Longest Workout
—— ——
0:30 hrs 0:30 hrs
3mi 4mi

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

Sample Day 1

2.49mi

Sample Day 3

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 8

2.25mi

Sample Day 10

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 15

2.73mi

Sample Day 17

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 22

2.25mi

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