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ASICS Beginner Training

Kirt West Ten Mile Beginner Training Program Presented by ASICS

 

March 7 – March 13, 2022

 

Overview:   Week 7 has no more walk-runs. You are getting closer to race day. You will be doing your first long non-stop runs of 60 and 65 minutes, a couple of shorter runs and one day of aerobic intervals. It is okay if you need to stop for a moment during the long runs but try to limit the time to simply catching your breath. Thousands have successfully completed this program—you can do it too!  Don’t forget about our 10 Mile Virtual Training Facebook group.

  

 

Monday, March 7, 2022

    • Rest Day
    • Tip: You are less than a month away from the race. You are now in the final stage of preparation for the biggest race of your life. If you have been following the program and doing the workouts, you are on target to run the 10 Mile race. Thousands of runners have successfully followed the Beginner’s Program and have finished the race—it should work for you.

Tuesday, March 8, 2022

    • Time:  20 minutes
    • Goal:   20 minutes of easy running
    • Tip:   This should be an easy recovery day from the hard day you had on Sunday.

Wednesday, March 9, 2022

    • Time: 60 minutes
    • Goal:  Run the entire 60 minutes without a walking break
    • Tip:  Start out slowly for the first 10-15 minutes to help you make it through this run without taking a walking break.

Thursday, March 10, 2022

    • Time:  35 minutes
    • Goal:   35 minutes non-stop running
    • Tip:  This recovery run should be at a very easy conversational pace. No heavy breathing.

Friday, March 11, 2022

    • Rest Day
    • Tip:   About 3 weeks to go. Your training is almost over. Now is the time to consider getting a new pair of shoes to break them in before race day, as you do not want to run the race with a brand new pair of shoes. For friendly, expert advice visit Potomac River Running, our official retail partner, with 9 stores throughout the Washington Metropolitan area. They have the latest running shoes and apparel, including outstanding models from ASICS, our official shoe and apparel sponsor.

Saturday, March 12, 2022

    • Time: 35 minutes
    • Goal:  Include 15 minutes of aerobic intervals (15 seconds hard/45 seconds easy)
    • Tip:    Start out with easy running for the first 10 minutes. Then for the next 15 minutes, run 15 seconds hard (DO NOT SPRINT) followed by a 45-second very easy jog. The 15-second portion should not be a sprint but instead should simply be a slightly harder effort than you normally run. Repeat the 15/45 pattern 15 times until you have completed 15 minutes. Jog the last 10 minutes at very easy effort to finish the workout. Try to stay relaxed during the 15 seconds of hard running. 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.

Sunday, March 13, 2022

    • Time:  65 minutes
    • Goal:   65 minutes without a walking break
    • Tip:   Don’t worry that you have not yet run 10 miles. It is not necessary to have run 10 miles to complete the Credit Union Cherry Blossom. Thousands of beginning runners have followed this program and successfully completed the 10 miles. You should be able to finish the race if you have been following the training schedule.