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ASICS Beginner Training

Kirt West Ten Mile Beginner Training Program Presented by ASICS


January 24 – January 30, 2022


Overview: Thanks to the support of ASICS and Garmin, the Coach Kirt West Beginners Training program is the beginning of your transformation into a runner or a return to consistent running. You will start off with a walk-run approach where you will stop running and walk for a bit. Returning runners may want to walk less and run more. You will slowly increase the amount of running time. Don’t worry. Thousands have followed this program and successfully completed the 10-mile race.

Need to Switch Programs? If you are a former runner, you may find this program too basic and should consider transferring to the Coach West Intermediate Program. You may also want to consider the fee-based RunCoach program ($20) for more personalized training.

To switch to another Kirt West program, send an email to vtswitch@cherryblossom.org requesting removal from the Beginner Program and specifying which program you want to be added to – Intermediate or Advanced.

To switch to the Runcoach Program, send an email to vtswitch@cherryblossom.org  requesting removal from the Beginner Program, then visit https://cherryblossom.runcoach.com/partner to sign up for the Runcoach program.

Note: The Runcoach program starts before the Kirt West program, so you may hear from friends enrolling in that program who are receiving emails from Runcoach. Do not despair, as the Kirt West Beginning emails will start on Monday, January 24, 2022.

Tracking Your Fitness: As you start your training, consider using a Garmin product for a scientific approach to training. To visit Garmin, click here to check out their entire range of products to see if one will work for you.

Join Our Facebook Group: Share your training experience: Join our 10 Mile Virtual Training Facebook group.

Monday, January 24, 2022

    • Time:  30 minutes
    • Goal:   Walk for 1 minute and then accelerate into a slow jog for 2 minutes. Do this 10 times.
    • Tip:     Always begin walking to warm up your legs. After a couple of minutes, begin walking faster and faster until you start jogging. The jogging portion should be at a conversational effort, not a sprint.

Tuesday, January 25, 2022

    • Time:  21 minutes
    • Goal:   Walk 1 minute, run 2 minutes (7 times)
    • Tip:     Find a specialty running shoe store to get properly fitted with a good pair of running shoes that will work for you. The best shoe for you to wear depends upon the structure of your foot, your gait, size, etc. Do not try to train in cross trainers or an old pair of running shoes that is more than 6 months old. 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.

Wednesday, January 26, 2022

    • Rest Day
    • Tip:     Rest days are important to let your body recover. If you are used to other kinds of aerobic activities, you may want to consider cutting back during this training program, especially in the month of March. Consider instead taking a Yoga or stretching class on your rest day.

Thursday, January 27, 2022

    • Time:  32 minutes
    • Goal:   Walk 1 minute, run 3 minutes (8 times)
    • Tip:     The running part of your workout should not be a sprint—slowly accelerate from a walk into a slow jog. At first you may be out of breath, but it will get better as you get into running shape.

Friday, January 28, 2022

    • Rest Day
    • Tip:  You may want to think about doing moderate upper body weights as part of your preparation for the Credit Union Cherry Blossom. Avoid doing leg weights as running will take care of your legs.

Saturday, January 29, 2022

    • Time: 24 minutes
    • Goal: Walk 1 minute, run 3 minutes (6 times)
    • Tip: It is normal to feel stiff and sore after the first week. That is nothing to be worried about as it is part of the process of getting into shape. Soreness is good, pain is not.

Sunday, January 30, 2022

    • Time:  36 minutes
    • Goal:  Walk 1 minute, run 2 minutes (12 times)
    • Tip:   When running and walking in the cold, if possible, start running and walking into the wind so that you will have the wind at your back at the end of the workout. After the first few minutes, your body will warm up. It is very uncomfortable to run or walk into a cold wind after you have worked up a sweat running or walking with a tailwind.