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ASICS Beginner Training

Kirt West Ten Mile Beginner Training Program Presented by ASICS

 

March 21 – March 27, 2022

 

Overview:   Week 9 has several shorter runs and your last long run of 100 minutes. The long run is the most important in your training. Completing it should lead to a successful race. Feel free to move the long run up a day or two if you need to change your schedule, but only do that run after a rest day.

  

Monday, March 21, 2022

    • Rest Day
    • Tip:   You may feel sore from yesterday’s run. That is normal. The stiffness should go away in a couple of days. Try stretching and go for an easy walk.

Tuesday, March 22, 2022

    • Time:  40 minutes
    • Goal:   Easy run
    • Tip:  Keep your effort easy and at a conversational pace. Stop for water or a sports drink such as Gatorade if you are thirsty. If you are still feeling tired from Sunday’s long run, take today off.

Wednesday, March 23, 2022

    • Time: 35 minutes
    • Goal: Easy run
    • Tip:  Don’t be surprised if you are still a bit sore from Sunday’s long run.

Thursday, March 24, 2022

    • Time:  30 minutes
    • Goal:   Easy run
    • Tip:   Your training is over. This is your last hard week.

Friday, March 25, 2022

    • Rest Day
    • Tip:  Try to stay off your feet in preparation for your longest training run.

Saturday, March 26, 2022

    • Time: 100 minutes
    • Goal:  Easy non-stop run
    • Tip:   This is your last long run before the race. Try to practice your pre-race routine—eat what you plan to eat on the morning of the race, empty your bladder and bowels and wear the running gear and shoes you plan to use on race day. Keep in mind that it is not necessary to have completed a 10-mile training run to complete the Cherry Blossom 10 Mile Race. Thousands of beginning runners have followed this program and successfully completed past races.

Sunday, March 27, 2022

    • Rest Day
    • Tip:   One week to go. The taper period has started. Your main goal now should be to be rested by race day.