RP 5k Beginner 1 d/wk

Author

Alex Harrison

All plans by this Coach

Length

16 Weeks

Typical Week

1 Run, 4 Strength, 2 X-Train

Longest Workout

5.5 miles

Plan Specs

running 5km beginner intermediate

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Summary

A very time-efficient running plan for those with little to no serious running background. 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 or all-around improved running ability, including high intensity intervals, and a faster mile or 10k! 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 running-specific fitness. If running is your fitness area for improvement, this plan is for you.

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

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

We recommend that you move up to the "Intermediate" 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 7 Miles without stopping (no pace requirement).
Run 14 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” mixed in 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!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:00

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

2.5mi

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 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 8

2.98mi

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 12

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

3.25mi

RP 5k Beginner 1 d/wk

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