Browse More Plans

RP 5k Novice 1 d/wk

Author

Alex Harrison

All plans by this Coach

Length

16 Weeks

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

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x4
—— ——
X-Train x1
00:30:00 00:30:00
Run x1
3mi 4mi
Workouts Per Week Weekly Average Longest Workout
Strength
—— ——
X-Train
00:30:00 00:30:00
Run
3mi 4mi

Training Load By Week


This plan works best with the following fitness devices:

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


  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

Still have questions about this plan?
$39.99 - Buy Now