Coach Carlamae and Coach Kimela’s 10 Mile Beginner Training Program Presented by ASICS

January 27 – February 2, 2025

Overview: Thanks to the support of ASICS, the Credit Union Cherry Blossom 10 Mile Beginner 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.

Tracking Your Fitness: As you start your training, consider using a sports watch or fitness app for a scientific approach to training. 

Monday, January 27, 2025

• • Time:  30 minutes
  • Goal:   Walk 1 minute, jog 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 28, 2025

• • 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 29, 2025

• • 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 30, 2025

• • Time:  32 minutes
  • Goal:   Walk 1 minute, run 3 minutes (8 times)
  • Tip:     The running part of your workout should not be a sprint—instead you should 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 31, 2025

• • Rest Day
  • Tip:  Consider 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, February 1, 2025

• • 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, February 2, 2025

1. • 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.

• For training and content questions, contact coach@cherryblossom.org
• Questions on the race? Visit www.cherryblossom.org
• Want to change to a different Coach Carlamae and Coach Kimela 10 Mile program? To change programs, send an email to vtswitch@cherryblossom.org requesting removal from this program and specifying which program you want to be added to.