Training Plan - AMCPFdn 5K.XLS
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2017 AMCP Foundation 5K For The Future - Level 1
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Goal: To complete the 5km by running 3 days per week, and to build a consistent base for future races
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Plan: 3 planned workouts per week; 3 runs of 3 miles
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Recommended Background: Beginner
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Dates:MonTuesWedThursFriSatSunWeekly TotalPhase
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C/ORC/ORC/OLC/OEndurance
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February 6-121
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February 13-191124
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February 20-261.51.525
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February 27-March 5
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March 6-122237
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March 13-192.52.538
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March 20-262.52.527
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ROffRaceOffOffROffTaper/Race
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March 27-April 21AMCP Fdn. 5K26
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OffRC/ORC/ORC/ORecovery
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April 3-92237
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CRC/OSLC/OLC/OEndurance
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April 10-162.52.549
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Please Note:
Do all workouts at "conversation effort", taking short walk breaks as necessary
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Midweek running workouts can be combined with walking miles/time to create a longer total workout (i.e., walk for 5 minutes, run for 1 mile, walk for 5 more minutes)
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Quick Reference Guide
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Training Phases:
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Endurance Phase: Primary goal is to slowly build up your endurance. Avoid speedwork/very little hills.
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Taper Phase: Primary goal is to allow your body to recover and rejuvenate for the target race.
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Recovery Phase: Primary goal is to allow for adequate recovery time post-race to reduce injuries.
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Key Terms
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O = Off Day - Complete Rest/No cross training. Active recovery such as stretching and self massage recommended.
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C = Cross Training - Resistance training or non-weight bearing aerobic activities such as walking, aqua jogging, swimming,
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or biking recommended. Be sure to perform them at conversation effort for 20-40 minutes.
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R = Recovery Workout - Very relaxed effort over flat terrain, (track/trail or walk hills on favorite route), for short duration followed by
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extensive stretching routine to loosen up tight spots. Have fun!
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SL = Semi-Long Workout - After 2 mile warm up, (very relaxed effort), settle into conversation effort.
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L = Long Workout - After 2 mile warm up, (very relaxed effort), settle into conversation effort.
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/ = Or - C/O means to either cross train or take the day off.
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5km - Level 1
5km - Level 2
5km - Level 3
5km - Level 4
5km - Level 5