2/23/13
My ASICS
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webcal://myasics.us/my/plan/ics?token=%242a%2410%246llgl9w8KcWnET9mFUQD5ucjIwBX5P11EuClOmhNSYMAhycsi Calendar sync (ics) Plan Options
My Plan
myasics.us
About me
My Goal
My Ideal Week
Plan Summary
I'm a 30 year old
I'm training to run a Half marathon in 2:08:54 on 19 May, 2013
I have the most time to run on Sunday and I plan to run 3 times a w eek.
Half Marathon Training Program MY ASICS half marathon plans range in length from 8 to 24 weeks and you can train from 2 to 4 days a week. If you choose an ambitious goal time the pace required in trainings will increase. Enter your details and goals below and MY ASICS will suggest times that you can achieve with reasonable and more demanding level of training effort.
Man. I've run a 10km Race before in the time of 1:00:00.
Phases The phases allow you train from a base of fitness and gradually add speed and then distance to your training. Phases bring structure and variety to your running and offer you a way to improve your performance steadily, reducing the chances of injury. PRE-CONDITIONING
GETTING FASTER
GOING FURTHER
RACE SIMULATION
TAPERING OFF
RECOVERY
Starts W ednesday, February 27, 2013
Starts Tuesday, March 5, 2013
Starts W ednesday, April 10, 2013
Starts W ednesday, April 24, 2013
Starts W ednesday, May 8, 2013
Starts Sunday, May 26, 2013
The PreConditioning Phase is an important one to get your body ready to train for the half Marathon distance. There is lots of jogging in this phase so enjoy this pace and don't be tempted to speed up, you will have plenty time later to train harder.
The Getting Faster Phase uses a variety of speed focused training sessions to boost your running pace. These are first around 10km long and build in length as the weeks go by. They will gradually allow you to build speed for long distances.
During this phase you will continue the high pace training done in the last phase but you'll extend the distance the pace must be maintained for. This phase will help to build your leg strength and stamina.
This phase has practical training for the race. You should try to complete the fast paced sessions wearing the gear you intend to use on race day. This phase will prepare specifically for the physical and mental demands of race day.
The Tapering Off Phase is all about bringing your body into peak condition. Both the mileage and intensity of training is reduced to allow your body to recover and overcompensate. Race pace training is added to keep your body accustomed to the pace required on race day.
Having reached your goal, take the next 2 weeks easy to let yourself recover. Take plenty of rest and then try Jogging and Comfortable runs to ease back into running. Judge how fit you feel with the faster paced runs at the end of this phase. Then you're ready for the next challenge!
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My ASICS
February 2013 Running with MY ASICS
myasics.us
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
11
12
13
14
15
16
17
Rest
Rest
6.5km Run 6:58 min/km 0:45:32
Rest
Rest
3km Run 5:52 min/km 0:17:37
Rest
18
19
20
21
22
23
24
Rest
Rest
Rest
10.4km Run 6:56 min/km 1:11:43
Rest
Rest
Rest
25
26
27
Feb 28
Mar 1
2
3
Rest
Rest
5km Jog 8:18 min/km
Rest
5km Jog 8:18 min/km
Rest
7km Comfortable 7:43–7:09
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My ASICS
March 2013 Running with MY ASICS
myasics.us
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
4
5
6
7
8
9
10
Rest
7km Build-up 7:09–6:04
Rest
Rest
7km Build-up 7:09–6:04
Rest
10.5km Comfortable 7:43–7:09
11
12
13
14
15
16
17
Rest
7km Fast 6:31–6:04
Rest
Rest
7km Fast 6:30–6:03
Rest
10.5km Comfortable 7:42–7:08
18
19
20
21
22
23
24
Rest
7km Fast 6:30–6:03
Rest
Rest
5km Jog 8:16 min/km
Rest
7km Fast 6:29–6:02
25
26
27
28
29
30
Mar 31
Rest
7km Fast 6:29–6:02
Rest
Rest
7km Fast 6:28–6:01
Rest
14km Comfortable 7:40–7:05
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My ASICS
April 2013 Running with MY ASICS
myasics.us
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Apr 1
2
3
4
5
6
7
Rest
7km Fast 6:28–6:01
Rest
Rest
7km Fast 6:26–6:00
Rest
14km Comfortable 7:38–7:04
8
9
10
11
12
13
14
Rest
Rest
5km Jog 8:10 min/km
10.5km Buildup 7:01–5:58
Rest
Rest
10.5km Buildup 7:01–5:58
15
16
17
18
19
20
21
Rest
Rest
5km Jog 8:08 min/km
10.5km Fast 6:41–6:22
Rest
Rest
10.5km Fast 6:41–6:22
22
23
24
25
26
27
28
Rest
Rest
5km Jog 8:06 min/km
10.5km Fast 6:39–6:21
Rest
Rest
17km Pace 6:11 min/km
29
Apr 30
May 1
2
3
4
5
Rest
Rest
5km Jog 8:04 min/km
10.5km Comfortable 7:30–6:56
Rest
Rest
17km Pace 6:11 min/km
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My ASICS
May 2013 Running with MY ASICS
myasics.us
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
6
7
8
9
10
11
12
Rest
Rest
5km Jog 8:03 min/km
7km Race-pace Rest 6:03 min/km
Rest
7km Race-pace 6:03 min/km
13
14
15
16
17
18
19
Rest
5km Jog 8:03 min/km
8km Build-up 6:54–5:53
Rest
5km Jog 8:02 min/km
Rest
Half Marathon 6:03 min/km
20
21
22
23
24
25
26
Rest
Rest
Rest
Rest
Rest
Rest
5km Jog 7:53 min/km
27
28
29
30
May 31
Jun 1
2
Rest
5km Jog 7:53 min/km
7km Comfortable 7:19–6:45
Rest
Rest
Rest
7km Build-up 6:45–5:46
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My ASICS
June 2013 Running with MY ASICS
myasics.us
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
3
4
5
6
7
8
9
Rest
Rest
Rest
Rest
Rest
Rest
Rest
10
11
12
13
14
15
16
Rest
Rest
Rest
Rest
Rest
Rest
Rest
17
18
19
20
21
22
23
Rest
Rest
Rest
Rest
Rest
Rest
Rest
24
25
26
27
28
29
Jun 30
Rest
Rest
Rest
Rest
Rest
Rest
Rest
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My ASICS
My Plan
myasics.us
My Training Types REST
JOG
COMFORTABLE
BUILD-UP
FAST
PACE
First appears on February 27
First appears on March 3
First appears on March 5
First appears on March 12
First appears on April 28
Rest is as much a part of your training as running. It allows your body to recuperate and become stronger for your next run. Rest increases the training effect of active training sessions.
Run at a jogging pace. You can reduce it if it feels too fast. This session will gently exercise the muscles used for running. Try to judge how fit you feel during this session. If you have a faster run coming up, then run the last kilometer a little quicker.
This session has a guideline pace, but if you feel it is too fast just reduce the speed. Comfortable running lets you train without putting too much strain on your body. If you are out of breath, go slower.
Start to run at the first guideline pace. When you are comfortable increase your pace and maintain it. Then increase your pace a second time and maintain it. Stay in control of your pace, don't push too hard and end up finishing slow.
This is a fast paced run. If you can't maintain the guideline pace then reduce it but do make sure to run above your comfort level. You should be breathing a little quicker and deeper than usual.
Aim to run this session at the guideline pace. If you feel the pace is too high, then reduce it. Maintaining the pace throughout the session is more important than the rate itself.
RACE-PACE
EVENT
First appears on May 9
First appears on May 19
Run this session at a controlled pace. Don't run too fast or push your body too far. Control your effort and you will find it easier to produce this level of effort on race day.
Run your race at a consistent pace from start to finish. Drink enough water, you should not feel thirsty. Eat some high-energy food (e.g. gel or bar) to keep your energy up. If it's warm make sure to have some salt in your food or drink.
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My ASICS
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