Ruben Garcia

RUNNING FOR 9 YEARS (5 WITH MY ASICS)

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Your next breakthrough starts today.

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Icon plan print My Plan
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  • About me

    I'm a 37 year old Man. I can run for 30-60 minutes

  • My Goal

    I'm training to run a Marathon in 4:48:37 on 26 August, 2018

  • 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.

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, January 10, 2018

    This phase is important to get your body ready to train for the marathon distance. There is lots of jogging 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, February 20, 2018

    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 20, 2018

    This phase uses a variety of speed focused training sessions to boost your running pace. These start around 10km long and build in length as the weeks go by. They will allow you to build speed for long distances.

  • Going further

    Starts Wednesday, May 16, 2018

    During this phase you will continue the high pace training from the previous phase but you'll extend the distance. This will help to build your leg strength and stamina.

  • Race simulation

    Starts Wednesday, July 11, 2018

    This phase has practical training for the race and will prepare you for the physical and mental demands of race day. You should try to complete the fast paced sessions wearing the gear you intend to use on race day.

  • Tapering & Race Day

    Starts Wednesday, August 8, 2018

    This phase will bring 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 2, 2018

    Now you have reached your goal, run easy for the next three weeks and let yourself recover. Take plenty of rest in the first week 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

January 2018 Running with MY ASICS

myasics.usLogo asics print
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Preconditioning

This phase is important to get your body ready to train for the marathon distance. There is lots of jogging 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.

Jan 11Jan
Rest
22
Rest
33
Rest
44
Rest
55
Rest
66
Rest
77
Rest
88
Rest
99
Rest
1010
1.9mi Jog 13:42 min/mile
1111
1.9mi Jog 13:42 min/mile
1212
Rest
1313
1.9mi Jog 13:42 min/mile
1414
3.1mi Jog 13:42 min/mile
1515
Rest
1616
1.9mi Jog 13:42 min/mile
1717
3.1mi Jog 13:42 min/mile
1818
Rest
1919
1.9mi Jog 13:42 min/mile
2020
Rest
2121
3.1mi Jog 13:42 min/mile
2222
Rest
2323
3.1mi Jog 13:42 min/mile
2424
3.1mi Jog 13:42 min/mile
2525
Rest
2626
3.1mi Jog 13:42 min/mile
2727
Rest
2828
4.3mi Jog 13:42 min/mile
2929
Rest
3030
3.1mi Jog 13:42 min/mile
Jan 3131Jan
4.3mi Jog 13:41 min/mile
Feb 11Feb
Rest
22
3.1mi Jog 13:41 min/mile
33
Rest
44
4.3mi Jog 13:41 min/mile

February 2018 Running with MY ASICS

myasics.usLogo asics print
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
55
Rest
66
3.1mi Jog 13:41 min/mile
77
4.3mi Pace 11:08 min/mile
88
Rest
99
3.1mi Jog 13:39 min/mile
1010
Rest
1111
6.2mi Jog 13:39 min/mile
1212
Rest
1313
3.1mi Jog 13:39 min/mile
1414
4.3mi Pace 11:08 min/mile
1515
Rest
1616
3.1mi Jog 13:38 min/mile
1717
Rest
1818
6.2mi Jog 13:38 min/mile
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.

1919
Rest
2020
3.1mi Jog 13:38 min/mile
2121
4.3mi Build-up 11:45–10:16
2222
Rest
2323
4.3mi Build-up 11:45–10:16
2424
Rest
2525
6.5mi Comfortable 12:41–11:45
2626
Rest
2727
3.1mi Jog 13:36 min/mile
Feb 2828Feb
6.5mi Pace 11:08 min/mile
Mar 11Mar
Rest
22
Rest
33
3.1mi Jog 13:34 min/mile
44
8.7mi Comfortable 12:38–11:43

March 2018 Running with MY ASICS

myasics.usLogo asics print
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
55
Rest
66
3.1mi Jog 13:34 min/mile
77
4.3mi Comfortable 12:36–11:40
88
Rest
99
Rest
1010
3.1mi Jog 13:31 min/mile
1111
6.5mi Comfortable 12:36–11:40
1212
Rest
1313
3.1mi Jog 13:31 min/mile
1414
4.3mi Build-up 11:38–10:12
1515
Rest
1616
4.3mi Build-up 11:38–10:12
1717
Rest
1818
8.7mi Comfortable 12:33–11:38
Getting faster

This phase uses a variety of speed focused training sessions to boost your running pace. These start around 10km long and build in length as the weeks go by. They will allow you to build speed for long distances.

1919
Rest
2020
3.1mi Jog 13:28 min/mile
2121
4.3mi Build-up 11:35–10:08
2222
Rest
2323
4.3mi Build-up 11:35–10:08
2424
Rest
2525
6.5mi Comfortable 12:30–11:35
2626
Rest
2727
3.1mi Jog 13:26 min/mile
2828
4.3mi Build-up 11:32–10:07
2929
Rest
3030
4.3mi Build-up 11:32–10:07
Mar 3131Mar
Rest
Apr 11Apr
6.5mi Comfortable 12:27–11:32

April 2018 Running with MY ASICS

myasics.usLogo asics print
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
22
Rest
33
3.1mi Jog 13:23 min/mile
44
4.3mi Fast 10:50–10:05
55
Rest
66
4.3mi Fast 10:50–10:05
77
Rest
88
8.7mi Comfortable 12:24–11:29
99
Rest
1010
3.1mi Jog 13:20 min/mile
1111
4.3mi Fast 10:49–10:02
1212
Rest
1313
Rest
1414
3.1mi Jog 13:17 min/mile
1515
4.3mi Fast 10:49–10:02
1616
Rest
1717
3.1mi Jog 13:17 min/mile
1818
4.3mi Fast 10:45–9:59
1919
Rest
2020
4.3mi Fast 10:45–9:59
2121
Rest
2222
8.7mi Comfortable 12:17–11:22
2323
Rest
2424
3.1mi Jog 13:13 min/mile
2525
4.3mi Fast 10:42–9:57
2626
Rest
2727
4.3mi Fast 10:42–9:57
2828
Rest
2929
8.7mi Comfortable 12:14–11:19
Apr 3030Apr
Rest
May 11May
3.1mi Jog 13:10 min/mile
22
4.3mi Fast 10:39–9:54
33
Rest
44
4.3mi Fast 10:39–9:54
55
Rest
66
8.7mi Comfortable 12:12–11:16

May 2018 Running with MY ASICS

myasics.usLogo asics print
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
77
Rest
88
3.1mi Jog 13:07 min/mile
99
4.3mi Comfortable 12:09–11:13
1010
Rest
1111
Rest
1212
3.1mi Jog 13:04 min/mile
1313
6.5mi Comfortable 12:09–11:13
Going further

During this phase you will continue the high pace training from the previous phase but you'll extend the distance. This will help to build your leg strength and stamina.

1414
Rest
1515
Rest
1616
3.1mi Jog 13:01 min/mile
1717
6.5mi Fast 10:52–10:34
1818
Rest
1919
3.1mi Jog 13:01 min/mile
2020
10.9mi Pace 11:08 min/mile
2121
Rest
2222
Rest
2323
3.1mi Jog 12:57 min/mile
2424
6.5mi Fast 10:49–10:31
2525
Rest
2626
3.1mi Jog 12:57 min/mile
2727
10.9mi Pace 11:08 min/mile
2828
Rest
2929
Rest
3030
3.1mi Jog 12:54 min/mile
May 3131May
6.5mi Fast 10:47–10:29
Jun 11Jun
Rest
22
3.1mi Jog 12:54 min/mile
33
10.9mi Pace 11:08 min/mile

June 2018 Running with MY ASICS

myasics.usLogo asics print
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
44
Rest
55
Rest
66
3.1mi Jog 12:52 min/mile
77
6.5mi Fast 10:44–10:26
88
Rest
99
3.1mi Jog 12:52 min/mile
1010
6.5mi Comfortable 11:56–11:01
1111
Rest
1212
Rest
1313
3.1mi Jog 12:49 min/mile
1414
6.5mi Fast 10:42–10:24
1515
Rest
1616
3.1mi Jog 12:49 min/mile
1717
13mi Pace 11:08 min/mile
1818
Rest
1919
Rest
2020
3.1mi Jog 12:48 min/mile
2121
6.5mi Fast 10:39–10:21
2222
Rest
2323
3.1mi Jog 12:48 min/mile
2424
13mi Pace 11:08 min/mile
2525
Rest
2626
Rest
2727
3.1mi Jog 12:44 min/mile
2828
6.5mi Fast 10:37–10:20
2929
Rest
Jun 3030Jun
3.1mi Jog 12:44 min/mile
Jul 11Jul
13mi Pace 11:08 min/mile

July 2018 Running with MY ASICS

myasics.usLogo asics print
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
22
Rest
33
Rest
44
3.1mi Jog 12:43 min/mile
55
4.3mi Comfortable 11:48–10:53
66
Rest
77
3.1mi Jog 12:43 min/mile
88
6.5mi Comfortable 11:48–10:53
Race simulation

This phase has practical training for the race and will prepare you for the physical and mental demands of race day. You should try to complete the fast paced sessions wearing the gear you intend to use on race day.

99
Rest
1010
Rest
1111
3.1mi Jog 12:43 min/mile
1212
6.5mi Fast 10:36–10:18
1313
Rest
1414
3.1mi Jog 12:43 min/mile
1515
15.5mi Pace 11:08 min/mile
1616
Rest
1717
Rest
1818
3.1mi Jog 12:43 min/mile
1919
6.5mi Fast 10:36–10:18
2020
Rest
2121
3.1mi Jog 12:43 min/mile
2222
15.5mi Pace 11:08 min/mile
2323
Rest
2424
Rest
2525
3.1mi Jog 12:43 min/mile
2626
6.5mi Fast 10:36–10:18
2727
Rest
2828
3.1mi Jog 12:43 min/mile
2929
6.5mi Comfortable 11:48–10:53
3030
Rest
Jul 3131Jul
Rest
Aug 11Aug
3.1mi Jog 12:43 min/mile
22
4.3mi Fast 10:36–10:18
33
Rest
44
3.1mi Jog 12:43 min/mile
55
18.6mi Pace 11:08 min/mile

August 2018 Running with MY ASICS

myasics.usLogo asics print
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Tapering & Race Day

This phase will bring 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.

66
Rest
77
Rest
88
3.1mi Jog 12:43 min/mile
99
4.3mi Race-pace 10:53 min/mile
1010
Rest
1111
3.1mi Jog 12:43 min/mile
1212
8.7mi Race-pace 10:53 min/mile
1313
Rest
1414
Rest
1515
3.1mi Jog 12:43 min/mile
1616
4.3mi Race-pace 10:53 min/mile
1717
Rest
1818
3.1mi Jog 12:43 min/mile
1919
6.5mi Race-pace 10:53 min/mile
2020
Rest
2121
3.1mi Jog 12:43 min/mile
2222
4.3mi Race-pace 10:53 min/mile
2323
Rest
2424
3.1mi Jog 12:43 min/mile
2525
Rest
2626
Marathon 10:53 min/mile
Recovery

Now you have reached your goal, run easy for the next three weeks and let yourself recover. Take plenty of rest in the first week 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!

2727
Rest
2828
Rest
2929
Rest
3030
Rest
Aug 3131Aug
Rest
Sep 11Sep
Rest
22
3.1mi Jog 12:43 min/mile

September 2018 Running with MY ASICS

myasics.usLogo asics print
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
33
Rest
44
3.1mi Jog 12:43 min/mile
55
4.3mi Comfortable 11:48–10:53
66
Rest
77
Rest
88
3.1mi Jog 12:43 min/mile
99
4.3mi Comfortable 11:48–10:53
1010
Rest
1111
3.1mi Jog 12:43 min/mile
1212
4.3mi Build-up 10:53–9:36
1313
Rest
1414
Rest
1515
3.1mi Jog 12:43 min/mile
1616
4.3mi Build-up 10:53–9:36
1717
Rest
1818
Rest
1919
Rest
2020
Rest
2121
Rest
2222
Rest
2323
Rest
2424
Rest
2525
Rest
2626
Rest
2727
Rest
2828
Rest
2929
Rest
Sep 3030Sep
Rest
Icon plan print My Plan
myasics.us Logo asics print

My Training Types

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