2/23/13
My ASICS
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My Plan
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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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