MY ASICS Marathon Training Plan

4/13/14, 5:07 PM MY ASICS
Page 1 of 9 http://my.asics.com.au/my/plan/current
My Plan my.asics.com.au
About me
I'm a 29 year old Woman. I've
run a Half Marathon before in
the time of 2:20:00.
My Goal
I'm training to run a Marathon in
4:49:15 on 31 August, 2014
My Ideal Week
I have the most time to run on
Sunday and I plan to run 4 times
a week.
Plan Summary
Full Marathon Training Program
MY ASICS marathon plans range in length and intensity of training. You can choose to train very hard, up to
4 times a week, or take it easy and train twice a week. The plans range in length from 12 to 33 weeks. If
you haven't done a marathon before, or have had some injuries in the past, it is best to err on the side of
caution and choose a longer plan of medium or low intensity training so you gradually increase your
running ability and avoid injury.
PRE-CONDITIONING
Starts Sunday, April 13, 2014
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.
GETTING FASTER
Starts Tuesday, April 22, 2014
The Getting Faster Phase uses a
variety of speed focused training
sessions to boost your running
pace. These are rst around
10km long and build in length as
the weeks go by. They will
gradually allow you to build
speed for long distances.
GOING FURTHER
Starts Wednesday, June 11, 2014
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.
RACE SIMULATION
Starts Wednesday, July 23, 2014
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.
TAPERING OFF
Starts Wednesday, August 13, 2014
The Tapering O! 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.
RECOVERY
Starts Sunday, September 7, 2014
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 t you feel with the faster
paced runs at the end of this
phase. Then you're ready for the
next challenge!
Phases
The phases allow you train from a base of tness and gradually add speed and then distance to your training. Phases bring structure and variety to your running and o!er you a way to improve your performance steadily,
reducing the chances of injury.
4/13/14, 5:07 PM MY ASICS
April 2014 Running with MY ASICS
my.asics.com.au
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Rest
Mar 31
Rest
Apr 1
Rest
2
Rest
3
Rest
4
Rest
5
Rest
6
Rest
7
Rest
8
Rest
9
Rest
10
Rest
11
3.4mi Interval
11:46 min/mile
0:40:00
12
3.1mi Jog
13:38 min/mile
13
Rest
14
3.1mi Jog
13:38 min/mile
15
4.3mi Jog
13:38 min/mile
16
Rest
17
3.1mi Jog
13:38 min/mile
18
Rest
19
4.3mi Comfortable
12:4111:47
20
Rest
21
3.1mi Jog
13:38 min/mile
22
4.3mi Build-up
11:4710:21
23
Rest
24
4.3mi Build-up
11:4710:21
25
Rest
26
6.5mi Comfortable
12:4011:45
27
Rest
28
3.1mi Jog
13:36 min/mile
29
4.3mi Build-up
11:4510:20
Apr 30
Rest
May 1
4.3mi Build-up
11:4510:20
2
Rest
3
6.5mi Comfortable
12:3811:43
4
4/13/14, 5:07 PM MY ASICS
May 2014 Running with MY ASICS
my.asics.com.au
Rest
5
3.1mi Jog
13:34 min/mile
6
4.3mi Fast
11:0010:18
7
Rest
8
4.3mi Fast
11:0010:18
9
Rest
10
8.7mi Comfortable
12:3511:40
11
Rest
12
3.1mi Jog
13:31 min/mile
13
4.3mi Fast
10:5710:16
14
Rest
15
Rest
16
3.1mi Jog
13:31 min/mile
17
4.3mi Fast
10:5310:13
18
Rest
19
3.1mi Jog
13:28 min/mile
20
4.3mi Fast
10:5310:13
21
Rest
22
4.3mi Fast
10:5310:13
23
Rest
24
8.7mi Comfortable
12:2811:34
25
Rest
26
3.1mi Jog
13:25 min/mile
27
4.3mi Fast
10:5010:12
28
Rest
29
4.3mi Fast
10:5010:12
30
Rest
May 31
8.7mi Comfortable
12:2511:30
Jun 1
4/13/14, 5:07 PM MY ASICS
June 2014 Running with MY ASICS
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Rest
2
3.1mi Jog
13:20 min/mile
3
4.3mi Comfortable
12:2511:30
4
Rest
5
Rest
6
3.1mi Jog
13:20 min/mile
7
6.5mi Comfortable
12:2011:26
8
Rest
9
Rest
10
3.1mi Jog
13:17 min/mile
11
6.5mi Fast
11:0510:44
12
Rest
13
3.1mi Jog
13:17 min/mile
14
10.9mi Pace
11:09 min/mile
15
Rest
16
Rest
17
3.1mi Jog
13:12 min/mile
18
6.5mi Fast
11:0110:41
19
Rest
20
3.1mi Jog
13:12 min/mile
21
10.9mi Pace
11:09 min/mile
22
Rest
23
Rest
24
3.1mi Jog
13:07 min/mile
25
6.5mi Fast
10:5710:37
26
Rest
27
3.1mi Jog
13:07 min/mile
28
6.5mi Comfortable
12:0911:14
29
Rest
Jun 30
Rest
Jul 1
3.1mi Jog
13:04 min/mile
2
6.5mi Fast
10:5310:34
3
Rest
4
3.1mi Jog
13:04 min/mile
5
13mi Pace
11:09 min/mile
6
4/13/14, 5:07 PM MY ASICS
July 2014 Running with MY ASICS
my.asics.com.au
Rest
7
Rest
8
3.1mi Jog
13:01 min/mile
9
6.5mi Fast
10:5010:31
10
Rest
11
3.1mi Jog
13:01 min/mile
12
13mi Pace
11:09 min/mile
13
Rest
14
Rest
15
3.1mi Jog
12:56 min/mile
16
4.3mi Comfortable
12:0111:06
17
Rest
18
3.1mi Jog
12:56 min/mile
19
6.5mi Comfortable
11:5811:03
20
Rest
21
Rest
22
3.1mi Jog
12:52 min/mile
23
6.5mi Fast
10:4410:24
24
Rest
25
3.1mi Jog
12:52 min/mile
26
15.5mi Pace
11:09 min/mile
27
Rest
28
Rest
29
3.1mi Jog
12:51 min/mile
30
6.5mi Fast
10:4110:21
Jul 31
Rest
Aug 1
3.1mi Jog
12:51 min/mile
2
6.5mi Comfortable
11:5310:58
3
4/13/14, 5:07 PM MY ASICS
August 2014 Running with MY ASICS
my.asics.com.au
Rest
4
Rest
5
3.1mi Jog
12:48 min/mile
6
4.3mi Fast
10:3910:20
7
Rest
8
3.1mi Jog
12:48 min/mile
9
18.6mi Pace
11:09 min/mile
10
Rest
11
Rest
12
3.1mi Jog
12:46 min/mile
13
4.3mi Race-pace
10:57 min/mile
14
Rest
15
3.1mi Jog
12:46 min/mile
16
8.7mi Race-pace
10:55 min/mile
17
Rest
18
Rest
19
3.1mi Jog
12:44 min/mile
20
4.3mi Race-pace
10:55 min/mile
21
Rest
22
3.1mi Jog
12:44 min/mile
23
6.5mi Race-pace
10:55 min/mile
24
Rest
25
3.1mi Jog
12:44 min/mile
26
4.3mi Race-pace
10:55 min/mile
27
Rest
28
3.1mi Jog
12:44 min/mile
29
Rest
30
Marathon
10:55 min/mile
Aug 31
4/13/14, 5:07 PM MY ASICS
September 2014 Running with MY ASICS
my.asics.com.au
Rest
Sep 1
Rest
2
Rest
3
Rest
4
Rest
5
Rest
6
3.1mi Jog
12:44 min/mile
7
Rest
8
3.1mi Jog
12:44 min/mile
9
4.3mi Comfortable
11:5010:55
10
Rest
11
Rest
12
3.1mi Jog
12:44 min/mile
13
4.3mi Comfortable
11:5010:55
14
Rest
15
3.1mi Jog
12:44 min/mile
16
4.3mi Build-up
10:559:41
17
Rest
18
Rest
19
3.1mi Jog
12:44 min/mile
20
4.3mi Build-up
10:559:41
21
Rest
22
Rest
23
Rest
24
Rest
25
Rest
26
Rest
27
Rest
28
Rest
29
Rest
Sep 30
Rest
Oct 1
Rest
2
Rest
3
Rest
4
Rest
5
4/13/14, 5:07 PM MY ASICS
My Plan my.asics.com.au
My Training Types
REST

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 e!ect of
active training sessions.

JOG
First appears on April 13
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 t you feel during this
session. If you have a faster run
coming up, then run the last
kilometer a little quicker.

COMFORTABLE
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.

BUILD-UP
Start to run at the rst 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
nishing slow.

FAST
First appears on May 7
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.

PACE
First appears on June 15
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
First appears on August 14
Run this session at a controlled
pace. Don't run too fast or push
your body too far. Control your
e!ort and you will nd it easier to
produce this level of e!ort on
race day.

EVENT
First appears on August 31
Run your race at a consistent
pace from start to nish. 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.
4/13/14, 5:07 PM MY ASICS
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4/13/14, 5:07 PM MY ASICS

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