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RP 5k Beginner 1 d/wk

Author

Alex Harrison

All plans by this Coach
No Ratings

Length

16 Weeks

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.

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Plan Description

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!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x4
—— ——
X-Train x2
1:00 hrs 0:30 hrs
Run x1
4mi 6mi
Workouts Per Week Weekly Average Longest Workout
Strength
—— ——
X-Train
1:00 hrs 0:30 hrs
Run
4mi 6mi

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported 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

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