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This template does include all the big compound movements in powerlifting and all the advanced options also include weightlifting movements and their derivatives. No need to simultaneously use other RP Training templates. If you like to lift as a large portion of your training, be sure to get one of the 4 days-per-week template options.
No, this is a standalone weight training and plyometric program designed to improve running economy and power, but you’ll have to run a few miles per week to reap the rewards! There is no specific cardio component to this training plan.
The beginner and intermediate programs can be done in any gym. Only, the advanced program include weightlifting movements (snatch, clean & jerk), so a weightlifting platform or 8’x8’ space on solid flooring with access to a barbell is required for advanced programs.
Each training phase is 5 weeks with the third and final peaking phase providing a very modest 16th week of training to finish off peaking you for your event!
The lower-frequency plans are designed for people already in a fairly rigorous training plan with little energy or recovery resources available for lifting, OR for people who are just new to lifting and running together, and want to get started without overdoing it. Higher frequency plans will improve strength faster, but at the cost of being able to devote as much time and energy to cardiovascular fitness improvement through your endurance training.
During the “working” weeks of the training programs (not deloading or tapering/peaking), probably 45-75 minutes. During the phases with reduced volume to get race-ready, probably closer to 15-40 minutes.
No. This program is meant to enhance your endurance performance. If you’re close to your limits in training already, consider doing the 1 or 2 days per week option.
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