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ASICS Beginner Training

Kirt West Ten Mile Beginner Training Program Presented by ASICS

 

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.