My ASICS

Create your plan:

Which distance do you want to run? When is your event? What can you currently run?

What's your goal for this event?

How many days a week can you train? What day of the week do you have the most time to train? How old are you?

You are… Male Female

Update Plan

Total Runs

89 runs
Plan Duration

22 weeks
Total Distance

814km
Intensity

Average

May 2012 Running with My ASICS my.asics.no
Mon	Tue	Wed	Thu	Fri	Sat	Sun
May
Pre-Conditioning The Pre-Conditioning Phase is an important one to get your body ready to train for the 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.
	1 Rest	2 Rest	3 Rest	4 Rest	5 Rest	6 Rest
7 Rest	8 Rest	9 Rest	10 Rest	11 Rest	12 Rest	13 Rest
14 Rest	15 Rest	16 Rest	17 Rest	18 Rest	19 Rest	20 Rest
21 Rest	22 Jog 5km 7:27 min/km	23 Jog 8km 7:27 min/km	24 Rest	25 Jog 5km 7:27 min/km	26 Comfortable 8km 6:53–6:19	27 Rest
Getting Faster The Getting Faster Phase 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.
28 Rest	29 Jog 5km 7:26 min/km	30 Build-up 8km 6:19–5:30	31 Rest

June 2012 Running with My ASICS my.asics.no
Mon	Tue	Wed	Thu	Fri	Sat	Sun
June
				1 Build-up 8km 6:18–5:29	2 Rest	3 Comfortable 12km 6:52–6:18
4 Rest	5 Jog 5km 7:25 min/km	6 Build-up 8km 6:18–5:29	7 Rest	8 Build-up 8km 6:17–5:29	9 Rest	10 Comfortable 12km 6:51–6:17
11 Rest	12 Jog 5km 7:24 min/km	13 Fast 8km 5:50–5:28	14 Rest	15 Fast 8km 5:49–5:28	16 Rest	17 Comfortable 16km 6:50–6:16
18 Rest	19 Jog 5km 7:23 min/km	20 Fast 8km 5:49–5:27	21 Rest	22 Rest	23 Jog 5km 7:23 min/km	24 Fast 8km 5:48–5:27
25 Rest	26 Jog 5km 7:22 min/km	27 Fast 8km 5:48–5:27	28 Rest	29 Fast 8km 5:48–5:26	30 Rest

July 2012 Running with My ASICS my.asics.no
Mon	Tue	Wed	Thu	Fri	Sat	Sun
July
						1 Comfortable 16km 6:48–6:14
2 Rest	3 Jog 5km 7:21 min/km	4 Fast 8km 5:47–5:26	5 Rest	6 Fast 8km 5:47–5:26	7 Rest	8 Comfortable 16km 6:47–6:13
9 Rest	10 Jog 5km 7:20 min/km	11 Comfortable 8km 6:46–6:13	12 Rest	13 Rest	14 Jog 5km 7:20 min/km	15 Comfortable 12km 6:46–6:12
Going Further During this phase you will continue the high pace training done in the last phase but you'll extend the distance that pace must be maintained for. This phase will help to build your leg strength and stamina.
16 Rest	17 Rest	18 Jog 5km 7:19 min/km	19 Fast 12km 5:59–5:45	20 Rest	21 Jog 5km 7:19 min/km	22 Pace 20km 6:09 min/km
23 Rest	24 Rest	25 Jog 5km 7:18 min/km	26 Fast 12km 5:58–5:45	27 Rest	28 Jog 5km 7:18 min/km	29 Pace 20km 6:09 min/km
30 Rest	31 Rest

August 2012 Running with My ASICS my.asics.no
Mon	Tue	Wed	Thu	Fri	Sat	Sun
August
		1 Jog 5km 7:17 min/km	2 Fast 12km 5:57–5:44	3 Rest	4 Jog 5km 7:17 min/km	5 Comfortable 12km 6:43–6:09
6 Rest	7 Rest	8 Jog 5km 7:16 min/km	9 Fast 12km 5:56–5:43	10 Rest	11 Jog 5km 7:16 min/km	12 Pace 24km 6:09 min/km
13 Rest	14 Rest	15 Jog 5km 7:15 min/km	16 Fast 12km 5:55–5:42	17 Rest	18 Jog 5km 7:15 min/km	19 Pace 24km 6:09 min/km
20 Rest	21 Rest	22 Jog 5km 7:14 min/km	23 Comfortable 8km 6:41–6:07	24 Rest	25 Jog 5km 7:14 min/km	26 Comfortable 12km 6:40–6:06
Race simulation 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. At this stage start thinking about how you want to run your race. Prepare mentally.
27 Rest	28 Rest	29 Jog 5km 7:13 min/km	30 Fast 12km 5:53–5:40	31 Rest

September 2012 Running with My ASICS my.asics.no
Mon	Tue	Wed	Thu	Fri	Sat	Sun
September
					1 Jog 5km 7:13 min/km	2 Pace 28km 6:09 min/km
3 Rest	4 Rest	5 Jog 5km 7:13 min/km	6 Fast 12km 5:52–5:40	7 Rest	8 Jog 5km 7:12 min/km	9 Comfortable 12km 6:38–6:04
10 Rest	11 Rest	12 Jog 5km 7:12 min/km	13 Fast 8km 5:51–5:39	14 Rest	15 Jog 5km 7:11 min/km	16 Pace 32km 6:09 min/km
Tapering Off 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.
17 Rest	18 Rest	19 Jog 5km 7:11 min/km	20 Race-pace 8km 6:03 min/km	21 Rest	22 Jog 5km 7:10 min/km	23 Race-pace 16km 6:03 min/km
24 Rest	25 Rest	26 Jog 5km 7:10 min/km	27 Race-pace 8km 6:02 min/km	28 Rest	29 Jog 5km 7:09 min/km	30 Race-pace 12km 6:02 min/km

October 2012 Running with My ASICS my.asics.no
Mon	Tue	Wed	Thu	Fri	Sat	Sun
October
1 Rest	2 Jog 5km 7:09 min/km	3 Race-pace 8km 6:01 min/km	4 Rest	5 Jog 5km 7:08 min/km	6 Rest	7 Event 42km 6:01 min/km
Recovery Having reached your goal, take the next 3 weeks easy to let yourself recover. Take plenty of rest in week 1 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!
8 Rest	9 Rest	10 Rest	11 Rest	12 Rest	13 Rest	14 Jog 5km 7:08 min/km
15 Rest	16 Jog 5km 7:08 min/km	17 Comfortable 8km 6:34–6:01	18 Rest	19 Rest	20 Jog 5km 7:08 min/km	21 Comfortable 8km 6:34–6:01
22 Rest	23 Jog 5km 7:08 min/km	24 Build-up 8km 6:01–5:16	25 Rest	26 Rest	27 Jog 5km 7:08 min/km	28 Build-up 8km 6:01–5:16
29 Rest	30 Rest	31 Rest

{"R":{"name":"Rest","short_name":"Rest","description":"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."},"J":{"description":"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.","name":"Jog","short_name":"Jog"},"C":{"description":"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.","name":"Comfortable","short_name":"Comfortable"},"BU":{"description":"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.","name":"Build-up","short_name":"Build-up"},"F":{"description":"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.","name":"Fast","short_name":"Fast"},"P":{"description":"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.","name":"Pace","short_name":"Pace"},"RP":{"description":"Run this session at a controlled pace. Don't run too fast or push your body too far. Control your effort\u00a0and you will find it easier to produce this level of effort on race day.","name":"Race-pace","short_name":"Race-pace"},"E":{"description":"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.","name":"Event","short_name":"Event"}}

ASICS

Total Runs

89 runs

Plan Duration

22 weeks

Total Distance

814km

Intensity

Average