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ASICS Beginner Training

Kirt West Ten Mile Beginner Training Program Presented by ASICS


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 page.

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.