Basic Camp 5K Compete Mileage Training
Saturday February 6-Friday February 12 Compete Week 1 Basic Camp
● Saturday:
Run 3 Miles
● Sunday:
Active Recovery; Walk or Play for 30 Minutes
● Monday:
Run 3 Miles
● Tuesday:
Strength Train
● Wednesday: Run 2 Miles
● Thursday:
Active Recovery
● Friday:
Off/Rest
● Total Miles:
8 Miles
How did you feel this week: Smile Face Sad Face Details: ___________________________
Saturday February 13- February 19 WEEK 2
● Saturday:
Run 4 Miles Easy
● Sunday:
Active Recovery; Walk or Play for 30 Minutes
● Monday:
Run 3 Miles; Strength Train
● Tuesday:
Active Recovery
● Wednesday: Run 3 Miles; Strength Train
● Thursday:
Active Recovery
● Friday:
Off/Rest
● Total Miles:
10 Miles Total
How did you feel this week: Smile Face Sad Face Details: ___________________________
Saturday February 20- February 26 WEEK 3
● Saturday:
Run 5 Miles
● Sunday:
Active Recovery; Walk or Play for 30 Minutes
● Monday:
Run 4 Miles; Strength Train
● Tuesday:
Active Recovery
● Wednesday: Run 3 Miles; Strength Train
● Thursday:
Active Recovery
● Friday:
Off/Rest
● Total Miles:
12 Miles Total
How did you feel this week: Smile Face Sad Face Details: ___________________________
Saturday February 27-March 4 WEEK 4
● Saturday:
Run 4 Miles
● Sunday:
Active Recovery; Walk or Play for 30 Minutes
● Monday:
Run 4 Miles; Strength Train
● Tuesday:
Strength Train
● Wednesday: Run 4 Miles; Strength Train
● Thursday:
Active Recovery
● Friday:
Off/Rest
● Total Miles:
12 Miles Total
How did you feel this week: Smile Face Sad Face Details: ___________________________
Saturday March 5- March 11 WEEK 5
● Saturday:
Run 4 Miles
● Sunday:
Active Recovery; Walk or Play for 30 Minutes
● Monday:
Run 3 Miles; Strength Train
● Tuesday:
Active Recovery
● Wednesday: Run 2.75 Miles
1 Mile Easy; 3 x 200 RPE 8.5 w/ 200 recovery per repeat; 1 Mile Cooldown
● Thursday:
Run 3 Miles; Dynamic Stretching
● Friday:
Off/Rest
● Total Miles:
12.75
How did you feel this week: Smile Face Sad Face Details: ___________________________
Saturday March 12-March 18 WEEK 6
● Saturday:
Run 5 Miles
● Sunday:
Active Recovery; Walk or Play for 30 Minutes
● Monday:
Run 4 Miles; Strength Train
● Tuesday:
Active Recovery
● Wednesday: Run 3 Miles
1 Mile Easy; 4 x 200 RPE 8.5 w 200 recovery; 1 Mile Cooldown
● Thursday:
Run 5 Miles; Dynamic Stretching
● Friday:
Off/Rest
● Total Miles:
17 Miles Total
How did you feel this week: Smile Face Sad Face Details: ___________________________
Saturday March 19-March 25 WEEK 7
● Saturday:
Run 5 Miles
● Sunday:
Active Recovery; Walk or Play for 30 Minutes
● Monday:
Run 4 Miles; Strength Train
● Tuesday:
Run 3.5 Miles
1 Mile Easy; 6 x 200 RPE 8.5 w 200 Recovery; 1 Mile Cooldown
● Wednesday: Run 5 Miles
● Thursday:
Run 4 Miles; 1 Mile at RPE 8; Dynamic Stretching
● Friday:
Off/Rest
● Total Miles:
21.5 Miles Total
How did you feel this week: Smile Face Sad Face Details: ___________________________
Saturday March 26-April 1 WEEK 8
● Saturday:
Run 5 Miles
● Sunday:
Active Recovery; Walk or Play for 30 Minutes
● Monday:
Run 5 Miles
● Tuesday:
Run 4 Miles
1 Mile Easy; 4 x 400 RPE 8.5 w 400 Recovery; 1 Mile Cooldown
Wednesday: Run 4Miles
● Thursday:
Run 4 Miles; 1.5 Miles at RPE 8; Dynamic Stretching
● Friday:
Off/Rest
● Total Miles:
22 Miles Total
How did you feel this week: Smile Face Sad Face Details: ___________________________
Saturday March 26-April 1 WEEK 9
● Saturday:
Run 5 Miles Easy
● Sunday:
Active Recovery; Walk or Play for 30 Minutes
● Monday:
Run 5 Miles
● Tuesday:
Run 4.5 Miles
1 Mile Easy; 5 x 400 RPE 8.5 w 400 Recovery; 1 Mile Cooldown
Wednesday: Run 5 Miles Easy
● Thursday:
Run 5 Miles; 2 Miles at RPE 8; Dynamic Stretching
● Friday:
Off/Rest
● Total Miles:
24.5 Miles
How did you feel this week: Smile Face Sad Face Details: ___________________________
Saturday April 2-April 8 WEEK 10
● Saturday:
6 Miles Easy
● Sunday:
Active Recovery; Walk or Play for 30 Minutes
● Monday:
Run 5 Miles
● Tuesday:
Active Recovery; Strength Train
● Wednesday: Run 5 Miles
1 Mile Easy; 6 x 400 RPE 8.5 w 400 Recovery; 1 Mile Cooldown
● Thursday:
Run 5 Miles Easy; Dynamic Stretching
● Friday:
Off/Rest
● Total Miles:
21 Miles Total
How did you feel this week: Smile Face Sad Face Details: ___________________________
Saturday April 9-April 15 WEEK 11
● Saturday:
6 Miles Easy
● Sunday:
Active Recovery; Walk or Play for 30 Minutes
● Monday:
Run 5 Miles
● Tuesday:
Run 6 Miles
1 Mile Easy; 8 x 400 RPE 8.5 w 400 Recovery; 1 Mile Cooldown
● Wednesday: 5 Mile Run
● Thursday:
Run 5 Miles; Dynamic Stretching
● Friday:
Off/Rest
● Total Miles:
27 Miles Total
How did you feel this week: Smile Face Sad Face Details: ___________________________
Saturday April 16-April 22 WEEK 12
● Saturday:
Run 5 Miles
● Sunday:
Active Recovery; Walk or Play for 30 Minutes
● Monday:
Run 4 Miles; Strength Train
● Tuesday:
Run 6 Miles
1 Mile Easy; 8 x 400 RPE 8.5 w 400 Recovery; 1 Mile Cooldown
● Wednesday: Run 5 Miles
● Thursday:
Run 4 Miles; Run 2 Miles at RPE 8; Dynamic Stretching
● Friday:
Off/Rest
● Total Miles:
24 Miles Total
How did you feel this week: Smile Face Sad Face Details: ___________________________
Saturday April 23-April 29 WEEK 13
● Saturday:
Run 6 Miles
● Sunday:
Active Recovery; Walk or Play for 30 Minutes
● Monday:
Run 5 Miles; Strength Train
● Tuesday:
Run 4.5 Miles
1 Mile Easy; 10 x 200 RPE 8.5 w 200 Recovery; 1 Mile Cooldown
● Wednesday: Run 5 Miles
● Thursday:
Run 4 Miles; Run 2 Miles at RPE 8; Dynamic Stretching
● Friday:
Off/Rest
● Total Miles:
24.5 Miles Total
How did you feel this week: Smile Face Sad Face Details: ___________________________
Saturday April 30-May 6 WEEK 14
● Saturday:
Run 4 Miles
● Sunday:
Active Recovery; Walk or Play for 30 Minutes
● Monday:
Run 4 Miles; Dynamic Stretching
● Tuesday:
Run 3.5 Miles
1 Mile Easy; 6 x 200 RPE 8.5 w 200 Recovery; 1 Mile Cooldown
● Wednesday: Run 3 Miles
● Thursday:
Run 20 Minutes for Fun; Dynamic Stretching
● Friday:
Off/Rest
● Total Miles:
15-16 Miles Total
How did you feel this week: Smile Face Sad Face Details: ___________________________