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ASICS Beginner Training

Kirt West Beginner Ten Mile Training Program Presented by ASICS

 

January 24 – January 30, 2022

 

Overview: Thanks to the support of ASICS and Garmin, the Coach Kirt West Beginners Training program is the beginning of your transformation into a runner or a return to consistent running. You will start off with a walk-run approach where you will stop running and walk for a bit. Returning runners may want to walk less and run more. You will slowly increase the amount of running time. Don’t worry. Thousands have followed this program and successfully completed the 10-mile race.

Need to Switch Programs? If you are a former runner, you may find this program too basic and should consider transferring to the Coach West Intermediate Program. You may also want to consider the fee-based RunCoach program ($20) for more personalized training.

To switch to another Kirt West program, send an email to vtswitch@cherryblossom.org requesting removal from the Beginner Program and specifying which program you want to be added to – Intermediate or Advanced.

To switch to the Runcoach Program, send an email to vtswitch@cherryblossom.org  requesting removal from the Beginner Program, then visit https://cherryblossom.runcoach.com/partner to sign up for the Runcoach program.

Note: The Runcoach program starts before the Kirt West program, so you may hear from friends enrolling in that program who are receiving emails from Runcoach. Do not despair, as the Kirt West Beginning emails will start on Monday, January 24, 2022.

Tracking Your Fitness: As you start your training, consider using a Garmin product for a scientific approach to training. To visit Garmin, click here to check out their entire range of products to see if one will work for you.

Join Our Facebook Group: Share your training experience: Join our 10 Mile Virtual Training Facebook group.

Monday, January 24, 2022

    • 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, January 25, 2022

    • 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, 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, January 26, 2022

    • 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 month of March. Consider instead taking a Yoga or stretching class on your rest day.

Thursday, January 27, 2022

    • 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 it will get better as you get into running shape.

Friday, January 28, 2022

    • 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.

Saturday, January 29, 2022

    • 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.

Sunday, January 30, 2022

    • Time:  36 minutes
    • Goal:  Walk 1 minute, run 2 minutes (12 times)
    • Tip:   When running and walking in the cold, if possible, start running and walking into the wind so that you will have the wind at your back at the end of the workout. After the first few minutes, your body will warm up. It is very uncomfortable to run or walk into a cold wind after you have worked up a sweat running or walking with a tailwind.

January 31 – February 6, 2022

 

Overview: Week 2 has you increasing your running time while decreasing your walking breaks. We are going to start using the words “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 36 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. Join our Ten Mile Virtual Training Facebook group to share your training experience.

Monday, January 31, 2022

    • Rest Day
    • Tip:    Staying hydrated during training is very important. Consider training with the same drink that will be served on race day by drinking Gatorade Endurance Formula, the Official Sports Fuel Provider of the Cherry Blossom Ten Mile. For more information about Gatorade Endurance Formula, click here.

Tuesday, February 1, 2022

    • Time:  20 minutes
    • Goal:   Walk 1 minute, run 3 minutes (5 times)
    • Tip:    Wear light layers of clothes if running in cold weather. Avoid heavy, bulky clothes. Runners lose a lot of heat through their head and hands so be sure to wear a hat and gloves. You can find the latest running gear, including outstanding apparel from ASICS, our official shoe and apparel sponsor, at Potomac River Running stores in the D.C. Metropolitan area.

Wednesday, February 2, 2022

    • Time: 36 minutes
    • Goal: Walk 1 minute, run 3 minutes (9 times)
    • Tip:    Be careful about running on snow and ice. Take short, choppy strides to avoid slipping or falling when running in winter conditions.

Thursday, February 3, 2022

    • Time:  25 minutes
    • Goal:   Walk 1 minute, run 4 minutes (5 times)
    • Tip:     Try to do your workout at the same time every day. Consistency will help make running a lifetime habit. It helps if you can find a workout buddy. You can find a running club in your area at the RRCA website.

Friday, February 4, 2022

    • Rest Day
    • Tip:   Read a book on sports nutrition and think about changes you might want to make to your diet. The first step usually involves cutting back on junk food, sugar, and alcohol.  Also, stay hydrated on your days off and consider drinking Gatorade Endurance Formula, the Official Sports Fuel Provider of the race.

Saturday, February 5, 2022

    • Time: 35 minutes
    • Goal: Walk 1 minute, run 4 minutes (7 times)
    • Tip:   When running in the early morning or late evening, make sure you are wearing reflective clothing, including a reflective vest. A flashing red light will help drivers see you from afar.

Sunday, February 6, 2022

    • Time:  24 minutes
    • Goal:  Walk 1 minute, run 5 minutes (4 times)
    • Tip:   If you are training on a treadmill, adjust the elevation to 1.0 to equate the effort of running outdoors.

February 7 – February 13, 2022

 

Overview: Week 3 will have you increasing your total run-walk time to 42 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 as it will increase over the next seven weeks. It is more important that you get used to longer total running times. It is okay if you find that you need to take a longer walking break, but try to limit it as much as possible. Your goal is to complete the race running the entire time. Now is the time to consider using a Garmin product for a scientific approach to training. Visit Garmin  here to check out their entire range of products to see if one will work for you. Join our 10 Mile Virtual Training Facebook group.

Monday, February 7, 2022

    • Rest Day
    • Tip:  Days off are important to let your body assimilate the gains from your training and to let you recover from hard efforts. Use the rest day to do moderate upper body weights or attend a Yoga or Pilates class.

Tuesday, February 8, 2022

    • Time:  40 minutes
    • Goal:   Walk 1 minute, run 4 minutes (8 times)
    • Tip:   It can be very dangerous to run with earphones outdoors in isolated areas or on roads with traffic. Be aware of your surroundings at all times, especially cars.

Wednesday, February 9, 2022

    • Time: 28 minutes
    • Goal: Walk 1 minute, run 6 minutes (4 times)
    • Tip:  When running on a road, always run toward traffic and be alert for oncoming        vehicles. Wear reflective clothing if it is dark outside.

Thursday, February 10, 2022

    • Time:  42 minutes
    • Goal:   Walk 1 minute, run 5 minutes (7 times)
    • Tip:     You should be able to hold a conversation during the running portion of the workout. If you are out of breath, try slowing down.

Friday, February 11, 2022

    • Rest Day
    • Tip:  Don’t worry if you need more sleep as your body adapts to running. Athletes generally need more rest when engaged in a vigorous exercise program.

Saturday, February 12, 2022

    • Time: 42 minutes
    • Goal: Walk 1 minute, run 6 minutes (6 times)
    • Tip:  You are getting stronger and should start feeling like you do not need to walk. Make sure to continue to hydrate with Gatorade Endurance Formula, the Official Sports Fuel Provider of the Cherry Blossom 10 Mile Race, to get the most out of your training and be able to perform at your best on race day. For details about Gatorade Endurance Formula, click here.

Sunday, February 13, 2022

    • Time:  32 minutes
    • Goal:  Walk 1 minute, run 7 minutes (4 times)
    • Tip:    Stretch your calves, Achilles tendons, hamstrings, quadriceps and groin after your run.

February 14 – February 20, 2022

 

Overview: In week 4, your longest walk-run is 48 minutes, with longer distances between walking breaks or none at all. Don’t worry about the walk-run approach, as soon you will be running non-stop. You may feel like you are working harder, and you are!!  Want to share your training experience? Join our 10 Mile Virtual Training Facebook group.

Monday, February 14, 2022

    • Rest Day
    • Tip: Think about visiting a running specialty store in person or online to pick up a new pair of running shoes and some hi-tech running clothes for training. For friendly, expert advice visit Potomac River Running, our official retail partner, with 9 stores throughout the Washington Metropolitan area. They have the latest shoes and high-tech apparel including from ASICS, our official shoe and apparel sponsor.  You can also visit them online if you are not in the Washington, D.C. area.

Tuesday, February 15, 2022

    • Time:  40 minutes
    • Goal:   Walk 1 minute, run 9 minutes (4 times)
    • Tip:   Keep your arms and shoulders relaxed while running.

Wednesday, February 16, 2022

    • Time: 27 minutes
    • Goal: Walk 1 minute, run 8 minutes (3 times)
    • Tip:  If you are looking for a training partner or a running group to help with motivation, Our 10 Mile Virtual Training Facebook page may help you find one.  You can also contact your local running club. Visit the RRCA to find a running club near you.

Thursday, February 17, 2022

    • Time:  40 minutes
    • Goal:   Walk 1 minute, run 9 minutes (4 times)
    • Tip:   Try to maintain a conversational effort at all times. You should not be completely out of breath.

Friday, February 18, 2022

    • Rest Day
    • Tip:   If you want to stretch on your rest day, before you do, go for a brisk walk or an easy ride on an exercise bicycle to warm up your muscles. Never stretch cold muscles.

Saturday, February 19, 2022

    • Time: 48 minutes
    • Goal: Walk 1 minute, run 11 minutes (4 times)
    • Tip:   You should start getting used to only having very short walking breaks. You can skip the walking break if you feel you do not need it.  It is really important to stay hydrated on these longer runs.  Consider training with the same drink that will be served on race day by drinking Gatorade Endurance Formula, the Official Sports Fuel Provider of the Credit Union Cherry Blossom Ten Mile race.

Sunday, February 20, 2022

    • Time:  30 minutes
    • Goal:  Walk 1 minute, run 14 minutes (2 times)
    • Tip:    Try to keep your shoulders relaxed while running. Arms should swing like a pendulum.

February 21 – February 27, 2022

 

Overview:  Week 5 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. Doing most of the workouts will result in success on race day. Want your virtual training to be more interactive? Join our 10 Mile Virtual Training Facebook group.  It is a good way to stay connected and motivated.

Monday, February 21, 2022

    • Rest Day
    • Tip:   Think how far you have already come from your first day of training. You have just finished your first month of training. Six weeks to go before the Credit Union Cherry Blossom. If you have followed the first four weeks of training, you are on target to be able to run the entire ten miles on race day.

Tuesday, February 22, 2022

    • Time:  45 minutes
    • Goal:   Walk 1 minute, run 14 minutes (3 times)
    • Tip:   On the longer runs, try to find a route where there is a water fountain or carry a squeeze bottle filled with a sports drink such as Gatorade Endurance Formula to stay properly hydrated. For more information about Gatorade Endurance Formula, which will be available on the course on race day, click here.

Wednesday, February 23, 2022

    • Rest Day
    • Tip:  Be prepared for your first day of nonstop running tomorrow. Spend your time off stretching, doing light weights and/or Yoga/Pilates.

Thursday, February 24, 2022

    • Time:  25 minutes
    • Goal:   Run 25 minutes (no stopping)
    • Tip:    Keep focused on your goal of running without stopping. If you feel like stopping, try slowing down to see if that helps.

Friday, February 25, 2022

    • Rest Day
    • Tip:  Congratulations on your first non-stop run.

Saturday, February 26, 2022

    • Time: 51 minutes
    • Goal: Walk 1 minute, run 16 minutes (3 times)
    • Tip:   Try to run as long as you can without a walking break. Instead of stopping to walk, try to slow down a bit and keep moving.

Sunday, February 27, 2022

    • Time:  27 minutes
    • Goal:  Run 27 minutes non-stop
    • Tip:    It should start feeling easier. Go out a bit slower for the first ten minutes and then pick up the pace.

February 28 – March 6, 2022

 

Overview:  Week 6 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 and short intervals, 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 here to check out their wide range of products to see which one would be best for you. Want to connect with your fellow runners? Join our 10 Mile Virtual Training Facebook group.   

Monday, February 28, 2022

    • Rest Day
    • Tip:    You are more than half-way through your training. You have truly earned the title of “runner” by this point. Take a look back to see how much progress you have made. You should feel good about what you have already done so far and where you are headed.

Tuesday, March 1, 2022

    • Time:  50 minutes
    • Goal:   Walk 1 minute, run 24 minutes (2 times)
    • Tip:   Wearing sunglasses with UV protection can help protect your eyes on sunny days.

Wednesday, March 2, 2022

    • Time: 33 minutes
    • Goal: 33 minutes non-stop running
    • Tip:   If you can finish this run without stopping, you are on your way to being able to finish the Credit Union Cherry Blossom 10 Mile race.

Thursday, March 3, 2022

    • Time:  30 minutes
    • Goal:   30 minutes non-stop running
    • Tip:    Continue to work on your flexibility by stretching after every run and on your     days off.

Friday, March 4, 2022

    • Rest Day
    • Tip:   Make sure you are getting a lot of rest on these days off. Next week you will begin three consecutive days of running without a walking break.

Saturday, March 5, 2022

    • Time: 56 minutes
    • Goal: Walk 1 minute, run 27 minutes (2 times)
    • Tip:  See how long you can run before needing a walking break. Skip the walking break if you can.

Sunday, March 6, 2022

    • Time:  30 minutes
    • Goal:   30 minutes of running including 10 minutes of aerobic intervals (15 seconds hard/45 seconds easy)
    • Tip:  Start off with 10 minutes of easy running, then alternate during the next 10 minutes by running 15 seconds at a slightly harder effort (DO NOT SPRINT) followed by 45 seconds of very easy jogging for a total of ten times. Finish the run by doing the final 10 minutes at a very easy jog. You should be huffing and puffing during the 10 minutes of aerobic intervals. If you don’t have a watch, try counting 22 left foot strikes, which is approximately 15 seconds, and then count 67 left foot strikes, which is approximately 45 seconds.

March 7 – March 13, 2022

 

Overview:   Week 7 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!  Don’t forget about our 10 Mile Virtual Training Facebook group.

Monday, March 7, 2022

    • Rest Day
    • Tip: You are less than a month away from the race. You are now in the final stage of preparation for the biggest race of your life. If you have been following the program and doing the workouts, you are on target to run the 10 Mile race. Thousands of runners have successfully followed the Beginner’s Program and have finished the race—it should work for you.

Tuesday, March 8, 2022

    • Time:  20 minutes
    • Goal:   20 minutes of easy running
    • Tip:   This should be an easy recovery day from the hard day you had on Sunday.

Wednesday, March 9, 2022

    • Time: 60 minutes
    • Goal:  Run the entire 60 minutes without a walking break
    • Tip:  Start out slowly for the first 10-15 minutes to help you make it through this run without taking a walking break.

Thursday, March 10, 2022

    • Time:  35 minutes
    • Goal:   35 minutes non-stop running
    • Tip:  This recovery run should be at a very easy conversational pace. No heavy breathing.

Friday, March 11, 2022

    • Rest Day
    • Tip:   About 3 weeks to go. Your training is almost over. Now is the time to consider getting a new pair of shoes to break them in before race day, as you do not want to run the race with a brand new pair of shoes. For friendly, expert advice visit Potomac River Running, 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.

Saturday, March 12, 2022

    • Time: 35 minutes
    • Goal:  Include 15 minutes of aerobic intervals (15 seconds hard/45 seconds easy)
    • Tip:    Start out with easy running for the first 10 minutes. Then for the next 15 minutes, run 15 seconds hard (DO NOT SPRINT) followed by a 45-second very easy jog. The 15-second portion should not be a sprint but instead should simply be a slightly harder effort than you normally run. Repeat the 15/45 pattern 15 times until you have completed 15 minutes. Jog the last 10 minutes at very easy effort to finish the workout. Try to stay relaxed during the 15 seconds of hard running. If you don’t have a watch, try counting 22 left foot strikes, which is approximately 15 seconds, and then count 67 left foot strikes, which is approximately 45 seconds.

Sunday, March 13, 2022

    • Time:  65 minutes
    • Goal:   65 minutes without a walking break
    • Tip:   Don’t worry that you have not yet run 10 miles. It is not necessary to have run 10 miles to complete the Credit Union Cherry Blossom. Thousands of beginning runners have followed this program and successfully completed the 10 miles. You should be able to finish the race if you have been following the training schedule.

March 14 – March 20, 2022

 

Overview:   Week 8 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 do when you stop at one of the water or Gatorade stations during the race.  Have you shared your training experience? Join the Ten Mile Virtual Training Facebook group.

Monday, March 14, 2022

    • Rest Day
    • Tip:   Keep on stretching and consider staying hydrated with Gatorade Endurance Formula, the Official Sports Fuel Provider of the Cherry Blossom race that will be provided on race day. For more information about Gatorade Endurance Formula, click here.

Tuesday, March 15, 2022

    • Time:  40 minutes
    • Goal:   Easy running
    • Tip:  Think how hard it was to run for even a few minutes at the beginning. Think how much easier it has become and how far you have come.

Wednesday, March 16, 2022

    • Time: 40 minutes
    • Goal: Include 15 minutes of aerobic intervals (15 seconds hard/45 seconds easy)
    • Tip:   Start out running very easy for 15 minutes. For the next 15 minutes, run hard 15 seconds (DO NOT SPRINT) followed by a 45-second easy jog. Do this 15/45 pattern for a total of 15 minutes or 15 times. Then run easy for 10 more minutes to complete the workout. If you don’t have a watch, try counting 22 left foot strikes, which is approximately 15 seconds, and then count 67 left foot strikes, which is approximately 45 seconds.

Thursday, March 17, 2022

    • Time:  70 minutes
    • Goal:   Nonstop running
    • Tip:   Start visualizing how you will look and feel when you cross the finish line on April 3.

Friday, March 18, 2022

    • Rest Day
    • Tip:  Only two weeks to go. You should be feeling very strong by now.

Saturday, March 19, 2022

    • Time: 60 minutes
    • Goal:  Easy run
    • Tip:    This run should be a very easy effort because tomorrow you have a very long run to complete.

Sunday, March 20, 2022

    • Time:  80 minutes
    • Goal:   Finish the long run without walking
    • Tip:     Try to stay relaxed during this run. It may seem really long, but if you have been doing the training you may be able to complete the run without stopping. If you have to walk, take very, very short walking breaks – only a few seconds.

March 21 – March 27, 2022

 

Overview:   Week 9 has several shorter runs and your last long run of 100 minutes. The long run is the most important in your 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, March 21, 2022

    • Rest Day
    • Tip:   You may feel sore from yesterday’s run. That is normal. The stiffness should go away in a couple of days. Try stretching and go for an easy walk.

Tuesday, March 22, 2022

    • Time:  40 minutes
    • Goal:   Easy run
    • Tip:  Keep your effort easy and at a conversational pace. Stop for water or a sports drink such as Gatorade if you are thirsty. If you are still feeling tired from Sunday’s long run, take today off.

Wednesday, March 23, 2022

    • Time: 35 minutes
    • Goal: Easy run
    • Tip:  Don’t be surprised if you are still a bit sore from Sunday’s long run.

Thursday, March 24, 2022

    • Time:  30 minutes
    • Goal:   Easy run
    • Tip:   Your training is over. This is your last hard week.

Friday, March 25, 2022

    • Rest Day
    • Tip:  Try to stay off your feet in preparation for your longest training run.

Saturday, March 26, 2022

    • Time: 100 minutes
    • Goal:  Easy non-stop run
    • Tip:   This is your last long run before the race. Try to practice your pre-race routine—eat what you plan to eat on the morning of the race, empty your bladder and bowels and wear the running gear and shoes you plan to use on race day. Keep in mind that it is not necessary to have completed a 10-mile training run to complete the Cherry Blossom 10 Mile Race. Thousands of beginning runners have followed this program and successfully completed past races.

Sunday, March 27, 2022

    • Rest Day
    • Tip:   One week to go. The taper period has started. Your main goal now should be to be rested by race day.

March 28 – April 3, 2022

 

Overview:   This 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 plan to continue running after this race, you may want to start using a Garmin product to enhance your training. Visit Garmin to see all of their available products to help you decide which one will best help you achieve your next set of goals.  You also may want to share your training experience on our 10 Mile Virtual Training Facebook page.

Monday, March 28, 2022

    • Time: 35 minutes
    • Goal: Start taper
    • Tip:   If you are still feeling tired from the 100-minute run, take the day off.

Tuesday, March 29, 2022

    • Rest Day
    • Tip:  Rest, Rest, Rest

Wednesday, March 30, 2022

    • Time: 25 minutes
    • Goal: Continue to reduce the amount of running time
    • Tip:  Make sure that you keep this run very easy.

Thursday, March 31, 2022

    • Rest Day
    • Tip:   Continue to stretch and keep hydrated with water or a sports drink such as Gatorade Endurance Formula, the Official Sports Fuel Provider of the Cherry Blossom race. For details about Gatorade Endurance Formula, click here.

Friday, April 1, 2022

    • Time: 20 minutes
    • Goal: More tapering
    • Tip:   This is your last run before the race. Run very easy. You should go out very leisurely. Consider picking up your packet at the Health & Fitness Expo presented by Wegmans at the National Building Museum after it opens at 3:00 P.M., if possible. This will mean less time on your feet on Saturday. Remember there is no packet pick-up at the race site on Sunday.

Saturday, April 2, 2022

    • Rest Day
    • Tip:   Today is the last day to pick up your number at the Health and Fitness Expo presented by Wegmans at the National Building Museum between 9:00 A.M. and 5:00 P.M. You can speed up the process by bringing your confirmation email or having it on your mobile device. Take advantage of the merchants and pick up some great running gear. Eat a nice pasta dinner. Lay out your running gear the night before the race and pin your number on the race singlet or shirt. Check the race website to review transportation options.  Although Metro will be not be open for getting to the race, it will be available for your return from the race. The race starts at 7:30 A.M. With your training done, you can plan how to help the race be an environmentally friendly event by reviewing our sustainability page at https://www.cherryblossom.org/about/sustainability/.

Sunday, April 3, 2022

    • RACE DAY
    • Tip:   Try to get to the race by 6:30 A.M., an hour before the 7:30 A.M. start. With Metro unavailable for getting to the race, check the race website for recommended transportation alternatives. Metro will be open for your trip home after the race. After you arrive, place your gear in the clear plastic bag-check bag you received at packet-pick-up and check it at the UPS Bag Check trucks; get in line early for the porta-potties. Closely follow the announcements regarding the appropriate time to assemble at the starting line. Line up with your pre-assigned wave at the start. Run easy for the first 10 to 15 minutes. Avoid starting out too fast and zigzagging around other runners during the first mile when it is the most crowded. The few seconds you save may cost you minutes at the end of the race because of expending needless energy. Slowly pick up your pace until you are at your goal pace by the end of the first mile. Try to run steady and comfortably. You can always pick up the pace the last few miles. GOOD LUCK!

April 4 – April 10, 2022

Overview: 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 on 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.  Share you experience with your fellow runners on our 10 Mile Virtual Training Facebook page.