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Training Lab: Amy’s 5K Block + Calisthenics Base

5 min read

Integrated 17-week running focus with an 8-week calisthenics cycle for legs, core, and handstand stability.

# training
# running
# calisthenics
# experiment
Not in series

🧪 The Experiment

From July 14 to October 25, 2025: I’m following the 5K Plan with Coach Amy – a 17-week cycle with four weekly runs, aiming for a personal record on the 5 km distance.
Running is the primary pillar; calisthenics is integrated as structured support for legs, core, and handstand control.

Section 1: Running – 5K Focus

  • Timeline: July 14 – October 25, 2025
  • Plan: 5K with Coach Amy (Garmin)
  • Frequency: 4×/week (Tue easy, Wed speed, Fri tempo, Sun long run)
  • Goal: sharpen speed and resilience for a PR on the 5 km.

Section 2: Training & Assumptions

Principles

  • Running is the main focus; strength is supportive.
  • Consistency > heroics: no skipped runs.
  • Strength: 3×/week, legs + core + handstand.
  • Pull-ups/dips only for maintenance (to spare elbows).
  • Linear progression with autoregulation: small weekly load increases, adjusted if recovery signals demand.
  • Glute activation (banded bridge) before squats/lunges; quad isometrics (wall sit) as finisher.
  • Hammer curls added once a week to support elbow health and pulling strength.

📅 8-Week Calisthenics Block (Aug 25 – Oct 19)

Weekly Split

  • Mon – Strength A (Legs heavy + Core)
  • Thu – Strength B (Core + Handstand)
  • Sat – Strength C (Legs volume + Upper maintenance + Handstand)

🔹 Week 1 (Aug 25–31) – Adaptation

A: Banded Glute Bridge 2×15 (warm-up), Goblet 3×12 @20 kg, Bulgarian 3×10 BW, Hip Thrust 4×12 @20 kg, Lunges 3×12 BW, Farmer 3×20 m, Dead Bug 3×10, Wall Sit 2×30 s.
B: HS hold 3×20 s, Pike HSPU 3×6, Hollow 3×20 s, Side Plank 3×20 s.
C: Banded Glute Bridge 2×15, Goblet 3×12 @20 kg, Step-up 3×10 BW, Glute Bridge March 3×12, Pull-up 3×8, Dips 3×8, Hammer Curls 2×12, HS entry 3×10 s, Wall Sit 2×30 s.

🔹 Week 2 (Sep 1–7) – Start progression

A: Banded GB 2×15, Goblet 3×12 @22,5 kg, Bulgarian 3×10 BW, Hip Thrust 4×12 @25 kg, Lunges 3×12 BW, Farmer 3×25 m, Dead Bug 3×12, Wall Sit 2×35 s.
B: HS hold 3×25 s, Pike HSPU 3×6, Hollow 3×25 s, Side Plank 3×25 s.
C: Banded GB 2×15, Goblet 3×12 @22,5 kg, Step-up 3×10 BW, Glute Bridge March 3×12, Pull-up 3×8, Diamond Push-ups 3×10, Hammer Curls 2×12, HS entry 3×12 s, Wall Sit 2×35 s.

🔹 Week 3 (Sep 8–14) – Volume + load

A: Banded GB 2×15, Goblet 3×12 @25 kg, Bulgarian 3×10 @2×10 kg, Hip Thrust 4×12 @30 kg, Lunges 3×12 BW, Farmer 3×30 m, Hollow 3×25 s, Wall Sit 2×40 s.
B: HS hold 3×30 s, Pike HSPU 4×6, Hollow 3×30 s, Side Plank 3×25 s.
C: Banded GB 2×15, Goblet 4×10 @25 kg, Step-up 3×10 @2×5 kg, Glute Bridge March 3×12, Pull-up 3×8, Dips 3×8, Hammer Curls 2×12, HS entry 3×15 s, Wall Sit 2×40 s.

🔹 Week 4 (Sep 15–21) – First peak

A: Banded GB 2×15, Goblet 4×10 @27,5 kg, Bulgarian 3×12 @2×12,5 kg, Hip Thrust 4×12 @32,5 kg, Lunges 3×12 @2×5 kg, Farmer 3×35 m, Hollow 3×30 s, Wall Sit 2×45 s.
B: HS hold 3×35 s, Pike HSPU 4×6, Hollow 3×35 s, Side Plank 3×30 s.
C: Banded GB 2×15, Goblet 4×10 @27,5 kg, Step-up 3×10 @2×7,5 kg, Glute Bridge March 3×12, Pull-up 3×8, Diamond Push-ups 3×10, Hammer Curls 2×12, HS entry 3×15 s, Wall Sit 2×45 s.

🔹 Week 5 (Sep 22–28) – Mid block push

A: Banded GB 2×15, Goblet 3×12 @30 kg, Bulgarian 3×12 @2×15 kg, Hip Thrust 4×12 @35 kg, Lunges 3×12 @2×7,5 kg, Farmer 3×35 m, Dead Bug 3×12, Wall Sit 2×50 s.
B: HS hold 3×40 s, Pike HSPU 4×7, Hollow 3×35 s, Side Plank 3×30 s.
C: Banded GB 2×15, Goblet 4×10 @30 kg, Step-up 3×10 @2×10 kg, Glute Bridge March 3×12, Pull-up 3×8, Dips 3×8, Hammer Curls 2×12, HS entry 3×20 s, Wall Sit 2×50 s.

🔹 Week 6 (Sep 29–Oct 5) – Stronger lifts

A: Banded GB 2×15, Goblet 4×10 @32,5 kg, Bulgarian 3×12 @2×17,5 kg, Hip Thrust 4×12 @37,5 kg, Lunges 3×12 @2×10 kg, Farmer 3×40 m, Hollow 3×35 s, Wall Sit 2×55 s.
B: HS hold 3×45 s, Pike HSPU 4×7, Hollow 3×40 s, Side Plank 3×30 s.
C: Banded GB 2×15, Goblet 4×10 @32,5 kg, Step-up 3×10 @2×12,5 kg, Glute Bridge March 3×12, Pull-up 3×8, Diamond Push-ups 3×12, Hammer Curls 2×12, HS entry 3×20 s, Wall Sit 2×55 s.

🔹 Week 7 (Oct 6–12) – Pre-peak load

A: Banded GB 2×15, Goblet 4×12 @35 kg, Bulgarian 3×12 @2×20 kg, Hip Thrust 4×12 @40 kg, Lunges 3×12 @2×12,5 kg, Farmer 3×40 m, Hollow 3×40 s, Wall Sit 2×60 s.
B: HS hold 3×50 s, Pike HSPU 4×8, Hollow 3×40 s, Side Plank 3×35 s.
C: Banded GB 2×15, Goblet 4×12 @35 kg, Step-up 3×10 @2×15 kg, Glute Bridge March 3×12, Pull-up 3×8, Dips 3×8, Hammer Curls 2×12, HS entry 3×25 s, Wall Sit 2×60 s.

🔹 Week 8 (Oct 13–19) – Final peak

A: Banded GB 2×15, Goblet 4×12 @37,5–40 kg, Bulgarian 3×12 @2×20 kg, Hip Thrust 4×12 @40+ kg, Lunges 3×12 @2×15 kg, Farmer 3×40 m, Hollow 3×40 s, Wall Sit 2×70–90 s.
B: HS hold 3×60 s, Pike HSPU 4×8–10, Hollow 3×45 s, Side Plank 3×40 s.
C: Banded GB 2×15, Goblet 4×12 @37,5–40 kg, Step-up 3×10 @2×15–17,5 kg, Glute Bridge March 3×12, Pull-up 3×8, Diamond Push-ups 3×12, Hammer Curls 2×12, HS entry 3×30 s, Wall Sit 2×70–90 s.

✅ Outcome: a sharpened 5K run under Amy’s structure, supported by stronger quads, glute activation, stable core, and improved handstand control. Ready to transition into winter gym training.