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ASICS Beginner Training

Kirt West Beginner Training Program Presented by ASICS


August 23 – August 29, 2021

Overview: Week 7 has several long runs with one set of back-to-back long runs of 60 and 80 minutes. These runs are more important than the shorter 40-minute runs, so if you need to skip a day, it should be a 40-minute run. You can always adjust the days of the long runs as long as you do not do three consecutive long runs. Don’t worry if you need to take a short break during the long runs—use the break to hydrate. This is essentially what you will do during the Credit Union Cherry Blossom Ten Mile. If it is unusually hot on a particular day, consider taking an extra rest day instead of doing the scheduled workout. Doing most of the workouts will result in success on race day. Questions about training can be posted on our training Facebook page at https://www.facebook.com/groups/CUCBVT10M.

Monday, August 23, 2021

    • Rest Day
    • Tip:     Keep on stretching and staying hydrated with Gatorade Endurance Formula. For more information about Gatorade, the Official Sports Fuel Provider of the Cherry Blossom 10 Mile race, visit www.gatorade.com/endurance.

Tuesday, August 24, 2021

    • Time:  40 minutes
    • Goal:   Easy running
    • Tip:     Think how hard it was to run for even a few minutes at the beginning. Think how much easier it has become and how far you have come.

Wednesday, August 25, 2021

    • Time:  40 minutes
    • Goal:   Include 15 minutes of aerobic intervals (15 seconds hard/45 seconds easy)
    • Tip:     Start out running very easy for 15 minutes. For the next 15 minutes, run hard 15 seconds (DO NOT SPRINT) followed by a 45-second easy jog. Do this 15/45 pattern for a total of 15 minutes or 15 times. Then run easy for 10 more minutes to complete the workout. 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. If you are feeling tired, go for an easy run instead of the aerobic intervals.

Thursday, August 26, 2021

    • Time:  70 minutes
    • Goal:   Nonstop running
    • Tip:     Start visualizing how you will look and feel when you cross the finish line on September 12.

Friday, August 27, 2021

    • Rest Day
    • Tip:     Only two weeks to go. You should be feeling very strong by now.

Saturday, August 28, 2021

    • Time:  60 minutes
    • Goal:   Easy run
    • Tip:     This run should be a very easy effort because tomorrow you have a very long run to complete.

Sunday, August 29, 2021

    • Time:  80 minutes
    • Goal:   Finish the long run without walking
    • Tip:     Try to stay relaxed during this run. It may seem really long, but if you have been doing the training you may be able to complete the run without stopping. If you have to walk, take very, very short walking breaks – only a few seconds.