Coach Carlamae & Coach Kimela 10 Mile Beginner Training Program Presented by ASICS

February 10 – February 16, 2025

Overview: Week 3 will have you increasing your total run-walk time to 42 minutes. If you feel like it, you can shorten or even skip the walking breaks. Returning runners may have already ended the walking breaks altogether. 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. Join our 10 Mile Beginners Program Facebook group to tell us about your experience with the program.

Monday, February 10, 2025

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 11

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

Wednesday, February 12

• 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 13

• 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 14

Rest Day

• Tip: Happy Valentine’s Day! 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 15

• 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 16

• 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.

• For training and content questions, contact coach@cherryblossom.org
• Questions on the race? Visit www.cherryblossom.org
• Want to change to a different Coach Carlamae and Coach Kimela 10 Mile program? To change programs, send an email to vtswitch@cherryblossom.org requesting removal from this program and specifying which program you want to be added to.