RP 5k Intermediate 1 d/wk

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

A running plan for the very time-efficient fitness enthusiast or runner who is looking to seriously enhance their running performance with once-per-week running workouts. 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 and includes programmed recovery. Other optional forms of non-impact cardio training and suggested resistance training days are scheduled, all to progress you to a new 5k PR or break down running performance barriers from high intensity intervals to the mile or 10k! The goal of this plan is to prepare you to run a faster 5k or make you the fittest all-around runner possible with minimal time invested. This program could also be used as an aggressive supplement to many other fitness plans to enhance a summer season of outdoor running or competition in fitness sports.

Training Plan Information:
1 day per week running
16 total weeks, with your primary 5k race on week 16.
Starting weekly running mileage: 4.5 Miles
Highest weekly running mileage: 8 Miles
Lowest single-session running mileage: 4.5 Miles
Highest single-session running mileage: 8 Miles

Recommended Prerequisites to use this training plan:
Users should have completed a 5k or longer running race before, or equivalent, and be seeking pace improvement for anything from the mile to 10k.
If no running races have been completed before, then the user should be consistently engaged in some form of fitness training for the last 12 months with some occasional running included.

We recommend that you move up to the "Advanced" 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 13 Miles without stopping (no pace requirement).
Run 23 miles per week, or more, as a part of your fitness routine.

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!

Sample Day 1
4.5mi

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
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
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
5.5mi

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 13
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
6mi

Alex Harrison
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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