Q: I used to
do a lot of running but stopped quite a while ago. Which program
should I sign up for?
A: Sign up for
the Beginnerís Program but there is a possibility that you will
be able to do run longer without the walking break that the
schedule calls for in the first few weeks. In fact, for those
who have run in the past, Coach West recommends that you run as
much as you can and walk as little as possible.
Q: I am
currently running one or two days per week. Which program
should I sign up for?
program will work for you. If you sign up for the Beginnerís
Program, you can run for longer intervals than called for and
shorten the walks. If you decided to sign up for the advanced
the program, limit yourself to doing run three days per week for
the five weeks as you get in better shape. Try to run 4 days a
week for the second half of the program. While the Beginnerís
Program is primarily designed for non-runners or those who have
had a long break from running, many occasional runners have used
it successfully to complete this race.
Q: I signed
up for the Beginnerís program. The program does not have me
doing long runs. How can I expect to finish it if I do not do
A: Over the
past several years, hundreds of first-time Credit Union Cherry
Blossom runners who followed the Beginnerís Program have
completed the race successfully. A runner does not have to ever
run10 miles in order to complete a 10-mile race. The Beginnerís
program is designed to slow build up your aerobic capacity so
that by race day you will be in shape to finish a 10-mile race.
Intermediate Program schedule calls for running five days per
week. I can only fit in running 3-4 days per week. Can I still
follow the schedule?
A: Yes. The
most important day in the schedule is the weekly long run. It
would be helpful but not essential that you complete the weekly
hard day in the middle of week. Try to fit the rest of the runs
into your personal schedule.
should I stretch?
stretch cold muscles. You should stretch at the end of your
daily run. If you want to stretch at the beginning, warm up for
7-10 minutes and then stretch.
Q: Can I do
my training on a treadmill?
A: Yes. For
weather-related, safety, child care and other reasons, runners
may be able to run outdoors. If running on a treadmill, Coach
West recommends that you set the elevation at 1.0 to approximate
should my pace be?
A: All easy
runs and long runs should be at a conversational effort which
means running without being winded or heavy breathing. Speed
workouts in the Intermediate and Advanced Programs will have
specific instructions for completing the workout.
happens if I miss a few days because of illness or work
you can jump right back into the training schedule unless you
have been off for a week or more. If so, send an email to the
Virtual Coach, Kirt West, at
firstname.lastname@example.org for advice on how to adjust your
Q: I have
to travel during the week and would like to look at the entire
program to coordinate training and travel.
A: Each week,
the entire training program for that week will be posted on the
Credit Cherry Blossom web site.
Q: I have
never run a 10K race. How can I figure out my 10K pace to do
the speed work in the advanced program?
A: Short of
actually running a 10K race, the easiest way to determine your
10K pace is to run a timed mile on a track running at an easy
conversational pace. Your 10K race pace will be approximately
90 seconds faster per mile than this conversational pace.
Q: I really
like to cross train and do not want to give it up. How should I
adjust the schedule?
A: For each
day you cross train (swim, bike, elliptical), eliminate a day of
running. The schedule calls for running five days per week so
if you cross train once a week, eliminate one of the easy days
from your training program. A spinning class can be used a
substitute for the speed workout. Pilates, yoga and weight
lifting do not require cutting back on running except that Coach
West recommends that runners consider cutting back on heavy leg
workouts (squats, lunges, leg presses) during this ten week
Q: I am
used to doing two speed workouts per week. Why donít you have
two hard workouts each week in the Intermediate Program?
A: You should
sign up for the Advanced Program. The Intermediate Program is
designed for those runners who do an occasional race and want to
do well at Cherry Blossom. It is not designed for runners who
train seriously year round and wants to hone their racing