Ruben Garcia

RUNNING FOR 8 YEARS (5 WITH MY ASICS)

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THU
12
Run
0:24:45 3.1mi 7:58 min/mile
+32s
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Running
Run Type
Icon plan print My Plan
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  • About me

    I'm a 35 year old Man. I've run a 10km Race before in the time of 0:47:48.

  • My Goal

    I'm training to run a 5km in 0:22:12 on 12 May, 2016

  • My Ideal Week

    I have the most time to run on Saturday and I plan to run 4 times a week.

  • Plan Summary

    5km Race Training Program

    MY ASICS 5km plans range in length from 4 to 8 weeks and you can train from 2 to 3 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.

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.

  • Preconditioning

    Starts Wednesday, February 24, 2016

    This phase is important to get your body ready to train for the weeks of training ahead. There is lots of lower paced training in this phase so enjoy the pace and don't be tempted to speed up, you will have plenty of time to train harder in later phases.

  • Balanced training

    Starts Tuesday, March 8, 2016

    This phase mixes fast pace and extended distance, creating a well rounded set of endurance and speed exercises to prime your body for the more focused phases later in the plan.

  • Getting faster

    Starts Tuesday, March 22, 2016

    This phase will focus on making you run faster. The higher paced training sessions are slightly above your comfort level but they improve your cardio-respiratory fitness.

  • Race simulation

    Starts Tuesday, April 12, 2016

    This phase builds on the fitness you acquired in the previous phase. You will extend the distance and build leg strength. You should try to complete the fast paced sessions wearing the gear you intend to use on race day.

  • Preparation & Race

    Starts Tuesday, May 3, 2016

    This phase has fewer fast runs and more jogging. Your body will recover from the more demanding runs in the previous phase and be tuned to “remember” the race pace.

  • Recovery

    Starts Monday, May 16, 2016

    Now you have reached your goal, run easy for the next two weeks and let yourself recover. Take plenty of rest and then try slower paced 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 to make a plan for your next challenge!

MondayTuesdayWednesdayThursdayFridaySaturdaySunday

February 2016 Running with MY ASICS

myasics.usLogo asics print
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Preconditioning

This phase is important to get your body ready to train for the weeks of training ahead. There is lots of lower paced training in this phase so enjoy the pace and don't be tempted to speed up, you will have plenty of time to train harder in later phases.

Feb 11Feb
Rest
22
Rest
33
Rest
44
Rest
55
Rest
66
Rest
77
Rest
88
Rest
99
Rest
1010
Rest
1111
Rest
1212
Rest
1313
Rest
1414
Rest
1515
Rest
1616
Rest
1717
Rest
1818
Rest
1919
Rest
2020
Rest
2121
Rest
2222
Rest
2323
Rest
2424
3.1mi Comfortable 9:47–8:53
2525
Rest
2626
3.1mi Comfortable 9:47–8:53
2727
Rest
2828
3.1mi Build-up 8:53–8:01
Feb 2929Feb
Rest
Mar 11Mar
Rest
22
3.1mi Build-up 8:53–8:01
33
Rest
44
3.1mi Comfortable 9:47–8:53
55
Rest
66
3.1mi Build-up 8:53–8:01

March 2016 Running with MY ASICS

myasics.usLogo asics print
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Balanced training

This phase mixes fast pace and extended distance, creating a well rounded set of endurance and speed exercises to prime your body for the more focused phases later in the plan.

77
Rest
88
3.1mi Build-up 8:53–8:01
99
Rest
1010
5mi Pace 8:53–8:30
1111
Rest
1212
3.1mi Build-up 8:53–8:01
1313
Rest
1414
Rest
1515
3.1mi Build-up 8:53–8:01
1616
Rest
1717
5mi Pace 8:53–8:30
1818
Rest
1919
3.1mi Build-up 8:53–8:01
2020
Rest
Getting faster

This phase will focus on making you run faster. The higher paced training sessions are slightly above your comfort level but they improve your cardio-respiratory fitness.

2121
Rest
2222
1.9mi Interval 8:01–7:32
2323
Rest
2424
1.9mi Fast 7:52–7:32
2525
Rest
2626
1.9mi Interval 8:01–7:32
2727
Rest
2828
Rest
2929
1.9mi Interval 8:01–7:32
3030
Rest
Mar 3131Mar
1.9mi Fast 7:52–7:32
Apr 11Apr
Rest
22
1.9mi Interval 8:01–7:32
33
Rest

April 2016 Running with MY ASICS

myasics.usLogo asics print
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
44
Rest
55
1.9mi Interval 8:01–7:32
66
Rest
77
1.9mi Fast 7:50–7:31
88
Rest
99
1.9mi Interval 8:00–7:31
1010
Rest
Race simulation

This phase builds on the fitness you acquired in the previous phase. You will extend the distance and build leg strength. You should try to complete the fast paced sessions wearing the gear you intend to use on race day.

1111
Rest
1212
3.1mi Fast 8:00–7:16
1313
Rest
1414
3.1mi Jog 10:37 min/mile
1515
Rest
1616
3.1mi Fast 8:00–7:16
1717
Rest
1818
Rest
1919
3.1mi Fast 8:00–7:16
2020
Rest
2121
3.1mi Jog 10:37 min/mile
2222
Rest
2323
3.1mi Fast 8:00–7:16
2424
Rest
2525
Rest
2626
3.1mi Fast 8:00–7:16
2727
Rest
2828
3.1mi Jog 10:36 min/mile
2929
Rest
Apr 3030Apr
3.1mi Fast 7:58–7:16
May 11May
Rest

May 2016 Running with MY ASICS

myasics.usLogo asics print
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Preparation & Race

This phase has fewer fast runs and more jogging. Your body will recover from the more demanding runs in the previous phase and be tuned to “remember” the race pace.

22
Rest
33
1.9mi Race-pace 7:06 min/mile
44
Rest
55
3.1mi Jog 10:36 min/mile
66
Rest
77
1.9mi Race-pace 7:06 min/mile
88
Rest
99
Rest
1010
3.1mi Jog 10:36 min/mile
1111
Rest
1212
3.1mi Run 7:58 min/mile 0:24:45
1313
Rest
1414
Rest
1515
Rest
Recovery

Now you have reached your goal, run easy for the next two weeks and let yourself recover. Take plenty of rest and then try slower paced 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 to make a plan for your next challenge!

1616
3.1mi Jog 10:29 min/mile
1717
Rest
1818
3.1mi Comfortable 9:36–8:41
1919
Rest
2020
Rest
2121
3.1mi Jog 10:29 min/mile
2222
3.1mi Build-up 8:41–7:53
2323
Rest
2424
Rest
2525
3.1mi Build-up 8:41–7:53
2626
Rest
2727
Rest
2828
Rest
2929
Rest
3030
Rest
May 3131May
Rest
Jun 11Jun
Rest
22
Rest
33
Rest
44
Rest
55
Rest
Icon plan print My Plan
myasics.us Logo asics print

My Training Types

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