Couch to 5K
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Asics Training Plans

I've recently set-up an Asics plan for my HM in Sept. Having looked at the plan and various other comments about these plans I am also confused about the pace and distances in the early weeks.

Although I am not fast the pace is quiet slow even for me (8:55/Km) and the distances are shorter than I would normally cover (e.g. 3.2k) ...

So, do I trust the plan and really slow things down for a the first few weeks?? Perhaps this might be to get used to doing steady slower pace and not rushing off in the first few kilometres??

Do I run to the "spirit" of the plan and not worry too much if I go slightly further or faster??

Or is there some other logic to the plan that Asic isn't telling me??

I've heard some good things about these plans from others, and I'm happy to stick with it... but would welcome any comments.

Happy running :-)

10 Replies

There are notes attached to your plan. Read them as they tell you the reasoning behind your plan. Print it all off so you have it to hand

The plan is in phases and each phase is explained in detail so all will become clear if you just go through it.

The pacing for every single run is given so you know whst to do and you input that into your running watch if you have one

it's interactive so you input your results into myasics and it will tell you if you need tweaks, which they will suggest as you go. Hopefully you have chosen the right level for yourself from the outset.

Have fun ☺


Thanks.... I think I had a "man-look"... will take another look at the site this evening. I will take a look at my level again, cant recall if I set myself up as beginner or intermediate.

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The early runs are to get your body ready for the work it has to do. I think it assumes your not a dedicated runner. Most of us struggled with the really slow run. It is good to really try and run slowly. I am not the best at different paces but tried my best. Also when you log your run if you are unfortunate enough to to gave a niggle write it up. I had tight calves and they send me an email with calf stretches in. Great service for a free program. Happy running.


Thanks RFC, think I will use the slower/shorted runs as a means to recover from the longer/harder runs I've been doing recently to prepare myself for what's to come!

Its also "widdling" down today, so a shorted run may be on the cards anyway :-)


You're a beginner until you've been running 18 months to 2 years. The intermediate level is very hard, let alone the "hard" one! I attempted the intermediate four times a week and soon hit the buffers. I would go for "easy" 3 times a week and see how it goes. If you go too advanced you'll run into trouble and get demoralised. You are a new runner and you don't want to get hurt!

You feed back info from your runs into myasics after each run. Asics will soon come back to you if you are running too fast or too slow, that's the beauty of the plans. They will suggest increasing pace or decreasing it at various times along the way.

I love these plans and use them all the time. Be sure to finish the whole plan as they go through a recovery phase which is very important

Have fun x

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Thanks, good advice there... I haven't been running 18 months yet so I'll make sure I use beginner mode :-)


If you find it too easy, then you can switch up to four runs a week and try that for a bit. How you are doing will quickly show itself and like I say myasics will give you the tweaks to keep you running right. I did find myself getting knackered on occasions, with the fast intervals and fast runs, but you do see yourself improving. I was worried on occasions though that I would be tatered before race day arrived.

One thing I would say though is that you should run some hills into your training and not mind recording slower times for those sessions. Slow, gentle plods uphill and even slower coming down.

Take care x


The other thing is that the "3.2" sounds like it is miles. I have a draft of a MyAsics HM plan and the shortest runs are 5k (equivalent to 3.2 miles).

I have the same issue in that the "Jog" and "Comfortable" runs both give pace guidelines way slower than I can run.


I am nearing the end of my my.asics plan and I had exactly the same thoughts and questions like you right at the beginning. After fab advice here (thank you once again misswobble!), I followed the plan to the letter. I can say that it has helped enormously my stamina and confidence and pace and speed and everything! I would suggest you trust it and give it a go. Do fill out the comments after each run as this will contribute to the customisation of your plan later on. All the best!


There are meant to be slow runs Dunder. Slow running is good for building your running legs

You get fast paced runs too and intervals. A mix of all three which you need if you want to cover all bases. It's not just about being fast. Races have hills so you need to be able to engage first gear.


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