ASICS Beginner Training
Kirt West Ten Mile Beginner Training Program Presented by ASICS
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.