AMS Plan

Training planning according to your Aerobic Maximum Speed (AMS or VMA in french)


  • 1 – Select your « AMS »(then once the page is open, choose the number of sessions tab – bottom left – example: nb12s6x = 12 weeks to 6 times a week) –  if you don’t know your AMS


over 16 weeks :


over 12 weeks :


over 8 weeks :


  1/2 Marathon

 over 16 weeks  :


 over 12 weeks :


 over 8 weeks :



over 16 weeks  :


over 12 weeks :


over 8 weeks :


    • 2 – Definition

    For an adapted programming, is needed a period of progressive increase of the load(responsibility) of training (quantity and intensity of running(race)) to obtain two « peaks » upstream to the date of the objective. Consequently, we shall find the second period when the quantity (km) is going to increase until a maximum. Then, a 3rd period in the course of which the quantity is going to decrease and the intensity (speed) is going to continue to increase. In finally a 4th and last period when the body is going to recover (decrease of the intensity and the quantity) while maintaining a good working quality to prepare at best the final goal.

    The working intensity (speed of travel(movement)) is determined by your VMA ( Aerobic Maximal Speed) calculated by a specific test or extrapolated from a distance which you traveled « completely ».The recovery(recycling) is essential and must be respected at best, both at the level of the session (between two fractions of running) and at the level of the week of recovery.

    Important information in function of the chosen distance :

    The more the distance of race is important, the more the preparation must be long so as to adapt the body to the envisaged distance. The period is situated between 8 weeks (for one 10km) in 16 (for a marathon).We can intend to prepare a marathon over a shorter period, but the efficiency of the preparation will be less successful. The number of sessions of training a week occupies an important part in the success of the envisaged objective. For an efficiency minimum, it is advisable to train at least twice (if possible 3) a week. The number of sessions can go to 6 for an optimal efficiency.

    Consequently, the number of kilometers traveled a week can vary enormously enter a preparation of 8 weeks for 2 sessions by weeks (20 in 30km) and a preparation for 16 weeks in 6 sessions (90 in 110km).

    On the other hand, make sure, to prepare a marathon, you don’t need to test yourself on the total distance before the event. A long trip for 20 or 25km (max 30) is more than enough to hold the distance on the day “D”.

    • 3 – Example of Plans of training


      First 3 weeks of programming to prepare a 16-week marathon at 4 workouts per week for a 46-year-old athlete with a Aerobic Maximal Speed (AMS or VMA) at 15 km/h


       3 weeks in the 3rd period of a program to prepare a 12-week marathon at 6 workouts per week for a 34-year-old athlete with a Aerobic Maximal Speed (AMS or VMA) at 18 km/h


       Last 4 weeks  of programming to prepare a 10km over 8 weeks at 5 workouts per week for a 52 year old athlete with a Aerobic Maximal Speed (AMS or VMA) at 13 km/h

    • 4 – Small glossary of terms used in training plan :

      • Echauffement = Warm-up : Each session begins with light-speed footing
      • Type : Envisaged kind of session
        • Volume : Work on long distance races
        • VMA = AMS : Work on short running distances
        • Fartleck : Working on a long duration run
        • Intermittent : Work on short duration runs with short recovery
        • Seuil = Threshold : Working at a speed close to the lactic threshold over a long time
        • Cotes = go up : Working in climbs up (where you can run – between 5 and 10%) over short distances
      • Séances = Sessions : explains the session to be completed by specifying the number of rounds, replicates of distance or duration to be completed
      • Récupération = Recovery : specifies the time to walk between 2 series or repetitions
      • Footing récup = Footing recovery : After each session a return to calm is done by a small slow footing
      • VMA = AMS : speed of the session to be achieved by respecting the percentage of your own AMS or VMA
      • au 100m = at 100m : time that you must perform at the passage of each 100m of your rehearsal
      • Km/H : speed at which you must run in km/h
      • Vit au km = speed at 1 km : time that you must perform at the passage of each 1000m
      • Total km : Distance you need to run in your session (warm up included)