ASICS Beginner Training

Kirt West Beginner Training Program Presented by ASICS

 

September 6 – September 12, 2021

Overview: RACE WEEK.  Week 9, the last week before the race, 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 are planning to continue running after this race, you may want to reward yourself and purchase a Garmin product to enhance your training. Visit Garmin at https://buy.garmin.com/en-US/US/cIntoSports-cRunning-p1.html to see all of their available products to help you decide which one will best help you achieve your next set of goals.

Monday, September 6, 2021

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

Tuesday, September 7, 2021

    • Rest Day
    • Tip:     Rest, Rest, Rest

Wednesday, September 8, 2021

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

Thursday, September 9, 2021

    • Rest Day
    • Tip:     Continue to stretch and keep hydrated. Visit Gatorade, the Official Fuel Provider of the Cherry Blossom 10 Mile race, for details about Gatorade Endurance Formula, at www.gatorade.com/endurance.

Friday, September 10, 2021

    • 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 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. Click Here for full details on packet pickup.

Saturday, September 11, 2021

    • Time:  Rest Day
    • Tip:     Today is the last day to pick up your number 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. 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. There will be Metro service to the race thanks to Metro’s generous opening of service at 5 A.M. for all routes, all stations. We strongly recommend that you use Metro to get to and from the race, but if you are looking for alternatives, check the race website to review transportation options. Metro will also be open for your return from the race. 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/our-efforts/.

Sunday, September 12, 2021

    • RACE DAY
    • Tip:  There will be Metro service to the race thanks to Metro’s generous opening of service at 5 A.M. for all routes, all stations. We strongly recommend that you use Metro to get to and from the race, but if you are looking for alternatives, check the race website to review transportation options. Metro will also be open for your trip home after the race. 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 over the last few miles. GOOD LUCK!