ASICS Beginner Training

Kirt West Ten Mile Beginner Training Program Presented by ASICS

 

March 28 – April 3, 2022

 

Overview:   This is a taper week with very little running. The hard training is over. Your goal is to feel strong and ready to go on race day. Keep hydrating and get plenty of rest during the week. Fight the temptation to run hard as you may be feeling frisky by the end of the week. If you plan to continue running after this race, you may want to start using a Garmin product to enhance your training. Visit Garmin to see all of their available products to help you decide which one will best help you achieve your next set of goals.  You also may want to share your training experience on our 10 Mile Virtual Training Facebook page.

  

Monday, March 28, 2022

    • Time: 35 minutes
    • Goal: Start taper
    • Tip:   If you are still feeling tired from the 100-minute run, take the day off.

Tuesday, March 29, 2022

    • Rest Day
    • Tip:  Rest, Rest, Rest

Wednesday, March 30, 2022

    • Time: 25 minutes
    • Goal: Continue to reduce the amount of running time
    • Tip:  Make sure that you keep this run very easy.

Thursday, March 31, 2022

    • Rest Day
    • Tip:   Continue to stretch and keep hydrated with water or a sports drink such as Gatorade Endurance Formula, the Official Sports Fuel Provider of the Cherry Blossom race. For details about Gatorade Endurance Formula, click here.

Friday, April 1, 2022

    • Time: 20 minutes
    • Goal: More tapering
    • Tip:   This is your last run before the race. Run very easy. You should go out very leisurely. Consider picking up your packet at the Health & Fitness Expo presented by Wegmans at the National Building Museum after it opens at 3:00 P.M., if possible. This will mean less time on your feet on Saturday. Remember there is no packet pick-up at the race site on Sunday.

Saturday, April 2, 2022

    • Rest Day
    • Tip:   Today is the last day to pick up your number at the Health and Fitness Expo presented by Wegmans at the National Building Museum between 9:00 A.M. and 5:00 P.M. You can speed up the process by bringing your confirmation email or having it on your mobile device. Take advantage of the merchants and pick up some great running gear. Eat a nice pasta dinner. Lay out your running gear the night before the race and pin your number on the race singlet or shirt. Check the race website to review transportation options.  Although Metro will be not be open for getting to the race, it will be available for your return from the race. The race starts at 7:30 A.M. With your training done, you can plan how to help the race be an environmentally friendly event by reviewing our sustainability page at https://www.cherryblossom.org/about/sustainability/.

Sunday, April 3, 2022

    • RACE DAY
    • Tip:   Try to get to the race by 6:30 A.M., an hour before the 7:30 A.M. start. With Metro unavailable for getting to the race, check the race website for recommended transportation alternatives. Metro will be open for your trip home after the race. After you arrive, place your gear in the clear plastic bag-check bag you received at packet-pick-up and check it at the UPS Bag Check trucks; get in line early for the porta-potties. Closely follow the announcements regarding the appropriate time to assemble at the starting line. Line up with your pre-assigned wave at the start. Run easy for the first 10 to 15 minutes. Avoid starting out too fast and zigzagging around other runners during the first mile when it is the most crowded. The few seconds you save may cost you minutes at the end of the race because of expending needless energy. Slowly pick up your pace until you are at your goal pace by the end of the first mile. Try to run steady and comfortably. You can always pick up the pace the last few miles. GOOD LUCK!