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ASICS Beginner Training

Kirt West Ten Mile Beginner Training Program Presented by ASICS


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.