ASICS Beginner Training

Kirt West Beginner Ten Mile Training Program Presented by ASICS

 

July 12 – July 18, 2021

 

Overview:  Thanks to the support of ASICS and Garmin, the Kirt West Beginners Training program is the beginning of your transformation into a runner or a return to consistent running, culminating in the 2021 Credit Union Cherry Blossom Ten Mile Run on September 12, 2021. You will start off with a walk-run approach where you will stop running and walk for a bit in your first few weeks. Don’t worry. Thousands have followed this program and successfully completed the 10-mile race.

Summer Running: Most runners will be training during the summer where extra precautions should be taken.  Drink plenty of liquids and stay hydrated.  Consider drinking Gatorade, the Official Sports Fuel Provider of the Credit Cherry Blossom Ten Mile.  If possible, try to train early in the day or at night to avoid high temperatures and exposure to the sun.

Returning Runners: If you are a former runner, you may want to walk less and run more, or you may find this program too basic and should consider the Runcoach Intermediate program. If you decide to change to the Runcoach program, please send an email to vt@cherryblossom.org requesting to be removed from the Beginners Program and go to https://www.cherryblossom.org/pre-race/training/runcoach-int-adv-training/ to register for the Runcoach progam.

Tracking Your Fitness: As you start your training, consider using a Garmin product for a scientific approach to training. Visit Garmin at https://buy.garmin.com/en-US/US/cIntoSports-cRunning-p1.html to check out their entire range of products to see if one will work for you.

Join the Group: Want your virtual training to be more interactive? Join our Facebook group at: https://www.facebook.com/groups/CUCBVT10M

Monday, July 12

    • Time:  30 minutes
    • Goal:   Walk for 1 minute and then accelerate into a slow jog for 2 minutes. Do this 10-times.
    • Tip:     Always begin walking to warm up your legs. After a couple of minutes, begin walking faster and faster until you start jogging. The jogging portion should be at a conversational effort, not a sprint.

Tuesday, July 13

    • Time:  21 minutes
    • Goal:   Walk 1 minute, run 2 minutes (7 times)
    • Tip:     Find a specialty running shoe store to get properly fitted with a good pair of running shoes that will work for you. The best shoe for you to wear depends upon the structure of your foot, your gait, size, etc. Do not try to train in cross trainers or an old pair of running shoes that is more than 6 months old. For friendly, expert advice visit Potomac River Running (www.potomacriverrunning.com), our official retail partner, with 9 stores throughout the Washington Metropolitan area. They have the latest running shoes and apparel, including outstanding models from ASICS, our official shoe and apparel sponsor.

Wednesday, July 14, 2021

    • Rest Day
    • Tip:     Rest days are important to let your body recover. If you are used to other kinds of aerobic activities, you may want to consider cutting back during this training program, especially in the months of July and August. Consider instead taking a Yoga or stretching class on your rest day. These programs are not only offered by gyms but can also be found online.

Thursday, July 15, 2021 

    • Time:  32 minutes
    • Goal:   Walk 1 minute, run 3 minutes (8 times)
    • Tip:     The running part of your workout should not be a sprint—slowly accelerate from a walk into a slow jog. At first you may be out of breath, but your breathing will become easier in the next couple of weeks as you start getting into shape.

Friday, July 16, 2021

    • Time:  24 minutes
    • Goal:  Walk 1 minute, run 3 minutes (6 times)
    • Tip:     It is normal to feel stiff and sore after the first week. That is nothing to be worried about as it is part of the process of getting into shape. Soreness is good, pain is not.

 Saturday, July 17, 2021 

    • Rest Day
    • Tip:     You may want to think about doing moderate upper body weights as part of your preparation for the Credit Union Cherry Blossom. Avoid doing leg weights, as running will take care of your legs.

 Sunday, July 18, 2021

    • Time:  36 minutes
    • Goal:  Walk 1 minute, run 3 minutes (9 times)
    • Tip:     Make sure you are fully hydrated when running in the heat of the summer.  Gatorade is the Official Sports Fuel Provider of the Credit Union Blossom Ten Mile race. For more information about Gatorade Endurance Formula, visit www.gatorade.com/endurance

July 19 – July 25, 2021

 

Overview:  Week 2 has you increasing your running time while decreasing your walking breaks. We will use the terms “runner” and “running” instead of “jogger” and “jogging” as you begin your transformation.  By the end of this week, you will have increased your total run-walk time to 40 minutes. Returning runners have the option of fewer or no walking breaks. Rest days are built into the schedule to ensure that your body has adequate time to recover. Don’t be surprised if you are stiff and sore after the workouts. This is quite normal. Stay hydrated with Gatorade, the Official Sports Fuel Provider of the Credit Cherry Blossom Ten Mile.  If possible, try to train early in the day or at night to avoid high temperatures and exposure to the sun.  Want your virtual training to be more interactive? Join our Facebook group at: https://www.facebook.com/groups/CUCBVT10M

Monday, July 19, 2021

    • Time:  21 minutes
    • Goal:   Walk 1 minute, run 6 minutes (3 times)

Tuesday, July 20, 2021

    • Rest Day

Wednesday, July 21, 2021

    • Time:  35 minutes
    • Goal:  Walk 1 minute, run 6 minutes (5 times)

Thursday, July 22, 2021 

    • Time:  30 minutes
    • Goal:   Walk 1 minute, run 4 minutes (6 times)

Friday, July 23, 2021 

    • Rest Day

Saturday, July 24, 2021

    • Time:  40 minutes
    • Goal:   Walk 1 minute, run 4 minutes (8 times)

Sunday, July 25, 2021

    • Time:  30 minutes
    • Goal:   Walk 1 minute, run 5 minutes (5 times)

July 26 – August 1, 2021

Overview: Week 3 will have you increasing your total run-walk time to 50 minutes. Returning runners may have ended the walking breaks altogether. If you feel like it, you can shorten or even skip the walking breaks. Don’t worry about your pace—it will get faster over the next few weeks. It is more important that you get used to running for a long time. It is okay if you need to take more than a minute walking break once in a while. Your goal is to complete the race running the entire time. Stay hydrated with Gatorade, the Official Sports Fuel Provider of the Credit Cherry Blossom Ten Mile. If possible, try to train early in the day or at night to avoid high temperatures and exposure to the sun.

Monday, July 26, 2021

    • Rest Day

Tuesday, July 27, 2021

    • Time:  42 minutes
    • Goal:   Walk 1 minute, run 5 minutes (7 times)

Wednesday, July 28, 2021

    • Time:  28 minutes
    • Goal:   Walk 1 minute, run 6 minutes (4 times)

Thursday, July 29, 2021

    • Rest Day

Friday, July 30, 2021

    • Time:  45 minutes
    • Goal:   Walk 1 minute, run 8 minutes (5 times)

Saturday, July 31, 2021

    • Time:  30 minutes
    • Goal:   Walk 1 minute, run 14 minutes (2 times)

Sunday, August 1, 2021

    • Rest Day

August 2 – August 8, 2021

Overview: Week 4 has a little bit of everything. It includes your first non-stop running days as well as a couple of longer (45- and 48-minute) walk-runs with minimal walking. Don’t worry if you miss an occasional workout. If it is unusually hot on a particular day, consider taking an extra rest day instead of doing the scheduled workout. Doing most of the workouts will result in success on race day. Questions about training can be posted on our training Facebook page at https://www.facebook.com/groups/CUCBVT10M. Stay hydrated with Gatorade, the Official Sports Fuel Provider of the Credit Cherry Blossom Ten Mile.  If possible, try to train early in the day or at night to avoid high temperatures and exposure to the sun.

Monday, August 2, 2021

    • Time:  48 minutes
    • Goal:   Walk 1 minute, run 11 minutes (4 times)

Tuesday, August 3, 2021

    • Time:  30 minutes
    • Goal:   Walk 1 minute, run 14 minutes (2 times)

Wednesday, August 4, 2021 

    • Rest Day

 Thursday, August 5, 2021

    • Time:  51 minutes
    • Goal:   Walk 1 minute, run 16 minutes (3 times)

Friday, August 6, 2021 

    • Time:  25 minutes
    • Goal:   Run 25 minutes (no stopping)

Saturday, August 7, 2021

    • Rest Day

Sunday, August 8, 2021 

    • Time:  50 minutes
    • Goal:   Walk 1 minute, run 24 minutes (2 times)

August 9 – August 15, 2021

Overview: Week 5 includes two long walk-runs of 50 and 56 minutes plus some longer non-stop runs. There is also one aerobic interval day designed to build up your anaerobic threshold, which helps to increase your pace. Things should start coming together for you if you have been following the program. Now that you are starting to run longer, including non-stop runs, you may now want to start using a Garmin product to assist you in your training if you haven’t been using it already. Besides calculating your time, distance, and pace, Garmin watches record other bio-metric data such as number of hours of sleep you need at night. Visit Garmin at https://buy.garmin.com/en-US/US/cIntoSports-cRunning-p1.html to check out their wide range of products to see which one would be best for you. If it is unusually hot on a particular day, consider taking an extra rest day instead of doing the scheduled workout. Doing most of the workouts will result in success on race day. Questions about training can be posted on our training Facebook page at https://www.facebook.com/groups/CUCBVT10M. Stay hydrated with Gatorade, the Official Sports Fuel Provider of the Credit Cherry Blossom Ten Mile.  If possible, try to train early in the day or at night to avoid high temperatures and exposure to the sun.

Monday, August 9, 2021 

    • Time:  27 minutes
    • Goal:   Run 27 minutes nonstop

Tuesday, August 10, 2021

    • Rest Day

Wednesday, August 11, 2021

    • Time:  36 minutes
    • Goal:   36 minutes nonstop running

Thursday, August 12, 2021

    • Time:  25 minutes
    • Goal:   25 minutes nonstop running

Friday, August 13, 2021

    • Rest Day

Saturday, August 14, 2021 

    • Time:  56 minutes
    • Goal:   Walk 1 minute, run 27 minutes (2 times)

Sunday, August 15, 2021 

    • Time:  30 minutes
    • Goal:   30 minutes of running including 10 minutes of aerobic intervals (15 seconds hard/45 seconds easy)

August 16 – August 22, 2021

Overview: Week 6 has no more walk-runs. You are getting closer to race day. You will be doing your first long non-stop runs of 60 and 65 minutes, a couple of shorter runs and one day of aerobic intervals. It is okay if you need to stop for a moment during the long runs, but try to limit the time to simply catching your breath. Thousands have successfully completed this program—you can do it too! If it is unusually hot on a particular day, consider taking an extra rest day instead of doing the scheduled workout.  Doing most of the workouts will result in success on race day. Questions about training can be posted on our training Facebook page at https://www.facebook.com/groups/CUCBVT10M. Stay hydrated with Gatorade, the Official Sports Fuel Provider of the Credit Cherry Blossom Ten Mile. If possible, try to train early in the day or at night to avoid high temperatures and exposure to the sun.

Monday, August 16, 2021 

    • Rest Day

Tuesday, August 17, 2021

    • Time: 30 minutes
    • Goal: 30 minutes of easy running

Wednesday, August 18, 2021

    • Time:  60 minutes
    • Goal:   Run the entire 60 minutes without a walking break

Thursday, August 19, 2021

    • Time:  20 minutes
    • Goal:   20 minutes of easy running

Friday, August 20, 2021

    • Rest Day

Saturday, August 21, 2021 

    • Time:  35 minutes
    • Goal:   Include 15 minutes of aerobic intervals (15 seconds hard/45 seconds easy)

Sunday, August 22, 2021 

    • Time:  65 minutes
    • Goal:   65 minutes without a walking break

August 23 – August 29, 2021

Overview: Week 7 has several long runs with one set of back-to-back long runs of 60 and 80 minutes. These runs are more important than the shorter 40-minute runs, so if you need to skip a day, it should be a 40-minute run. You can always adjust the days of the long runs as long as you do not do three consecutive long runs. Don’t worry if you need to take a short break during the long runs—use the break to hydrate. This is essentially what you will do during the Credit Union Cherry Blossom Ten Mile. If it is unusually hot on a particular day, consider taking an extra rest day instead of doing the scheduled workout. Doing most of the workouts will result in success on race day. Questions about training can be posted on our training Facebook page at https://www.facebook.com/groups/CUCBVT10M.

Monday, August 23, 2021

    • Rest Day

Tuesday, August 24, 2021

    • Time:  40 minutes
    • Goal:   Easy running

Wednesday, August 25, 2021

    • Time:  40 minutes
    • Goal:   Include 15 minutes of aerobic intervals (15 seconds hard/45 seconds easy)

Thursday, August 26, 2021

    • Time:  70 minutes
    • Goal:   Nonstop running

Friday, August 27, 2021

    • Rest Day

Saturday, August 28, 2021

    • Time:  60 minutes
    • Goal:   Easy run

Sunday, August 29, 2021

    • Time:  80 minutes
    • Goal:   Finish the long run without walking

August 30 – September 5, 2021

Overview: Week 8 has your final long run of 100 minutes. The long run is the most important one of the training. Completing it should lead to a successful race. Feel free to move the long run up a day or two if you need to change your schedule, but only do that run after a rest day.

Monday, August 30, 2021

    • Rest Day

Tuesday, August 31, 2021 

    • Time:  40 minutes
    • Goal:   Easy run

Wednesday, September 1, 2021

    • Time:  35 minutes
    • Goal:   Easy run

Thursday, September 2, 2021

    • Time:  30 minutes
    • Goal:   Easy run

Friday, September 3, 2021

    • Rest Day

Saturday, September 4, 2021  

    • Time:  100 minutes
    • Goal:  Easy nonstop run

Sunday, September 5, 2021 

    • Rest Day

September 6 – September 12, 2021

Overview: RACE WEEK.  Week 9, the last week before the race, is a taper week with very little running. The hard training is over. Your goal is to feel strong and ready to go on race day. Keep hydrating and get plenty of rest during the week. Fight the temptation to run hard, as you may be feeling frisky by the end of the week. If you are planning to continue running after this race, you may want to reward yourself and purchase a Garmin product to enhance your training. Visit Garmin at https://buy.garmin.com/en-US/US/cIntoSports-cRunning-p1.html to see all of their available products to help you decide which one will best help you achieve your next set of goals.

Monday, September 6, 2021

    • Time:  35 minutes
    • Goal:   Start taper

Tuesday, September 7, 2021

    • Rest Day

Wednesday, September 8, 2021

    • Time:  25 minutes
    • Goal:   Continue to reduce amount of running time

Thursday, September 9, 2021

    • Rest Day

Friday, September 10, 2021

    • Time:  20 minutes
    • Goal:   More tapering

Saturday, September 11, 2021

    • Rest Day

Sunday, September 12, 2021

    • RACE DAY

September 13 – September 19, 2021

Now that you have completed the race, running can become a way of life for you if you keep it up. Coach West recommends that you do not run the first Monday and Tuesday after completing the race. Instead go for an easy walk to loosen up. A yoga class might help you reduce some of the soreness and tightness from going the distance. You can resume running 20-30 minutes on Wednesday, Friday, and Sunday. For those of you who want to keep running now that you have gotten in great shape, try to run 3-4 times per week with a weekly long run of 40-60 minutes. For additional motivation and companionship, join a running club or go to your local running store to find a training group. A Potomac River Running store is a good source of training information as well as the latest shoes and apparel, including outstanding ASICS shoes and apparel, and timing devices from Garmin.