Running Plan 02 (Tokyo: Tokyo Station + Emperial Palace):

This running program is for people living/working in downtown Tokyo mainly. You can access this course via multiple metro/train stations (Kojimachi, Nagatacho, Sakuradamon, Hibiya, Tokyo, Otemachi, Takebashi and Kudanshita). This running spot is very popular for runners due to its convenient location and beautiful scenery along the Imperial Palace.

COURSE DETAILS:
From: East side of the Imperial Palace (Tokyo West Exit – Point O on the map)
To: East side of the Imperial Palace – 1 lap
Distance: 5km per lap
1 lap: 5km
2 laps: 10km
3 laps: 15km
4 laps: 20km
5 laps: 25km
6 laps: 30km

http://www.gmap-pedometer.com/?r=3207868

Running Plan 01 (Tokyo: Shibuya > Sendagaya):

This running program is for people living/working in downtown Tokyo mainly. It is flexible and divided into 3 parts. It starts from Shibuya station area and will finish in front of Sendagaya station.

STEP I – WARM UP:
From: Shibuya Station
To: Kaigakan running track
Distance: 4Km

Map: http://www.gmap-pedometer.com/?r=3207811 (Large View)

STEP 2 – TEMPO WORK OUT (SPEED TRAINING):
From: Kaigakan running track
To: Kaigakan running track – loop(s)
Distance: variable (depending on number of laps you make)
1 lap: 1325 meters
2 laps: 2650 meters
3 laps: 3975 meters
4 laps: 5300 meters
5 laps: 6625 meters
6 laps: 7950 meters

Map: http://www.gmap-pedometer.com/?r=3207842

Since each lap covers 1325meters, this spot is very adequate for speed work out – where you can push yourself over the 1st 1000 meters and recover on the remaining 325 meters.

PART 3 – COOL DOWN:
From: Kaigakan running track
To: Sendagaya Gymnasium
Distance: 1.37Km

Map: http://www.gmap-pedometer.com/?r=3207848

Once you are finished with your speed training, cool down on the way to the Sendagaya Gymnasium where you can either continue your work out (swimming or weight lifting) or shower. This gym has a very convenient location and accept non-members for only 450Yen for the gym access (2 hours) and 600Yen for the pool access (2 hours).

Biking Plan 01 (Tokyo/Oji – Arakawa river) 45km

The Arakawa river is a great place to run and cycle. You can reach it from many different stations around Tokyo (Kita-senju, Adachiodai, Akabane, Oji and many others…). Here is an idea of bike training course you can use along this river starting from Oji Station (on the Namboku line or the Keihin Tohoku line).

STEP I: WARM UP
From: Oji Station (From point 1 to 3)
To: Arakawa River
Distance: 3.6km

http://www.gmap-pedometer.com/?r=3208345

STEP II: WORK OUT
From: The 18km mark (aim in the East Direction)
To: The 0km mark and come back
Distance: 37.5km (18.5km go and come back)

http://www.gmap-pedometer.com/?r=3208369

STEP III: COOL DOWN
From: Arakawa River (from point 3 to 1)
To: Oji Station
Distance: 3.6km

http://www.gmap-pedometer.com/?r=3208345