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ASICS Advanced Training

Kirt West Advanced Ten Mile Training Program Presented by ASICS

 

Overview: Thanks to the support of ASICS and Garmin, the Coach Kirt West Advanced Training program is designed for serious runners who average a minimum of 20-25 miles per week, including a weekly long run.  The program calls for 6-7 days of training, although you can be successful on 4-5 days of training as long as you do the weekly long run and the two weekly speed workouts. This week should be a continuation of your existing training in terms of weekly mileage.  There are two speed sessions (hills and fartlek) and a long run of 8-12 miles. 

Need to Switch Programs? If after starting this program you find it is more challenging than you want, you may want to consider transferring to the Coach West Intermediate Training Program. For more personalized training, you may want to consider the fee-based RunCoach program ($20).

To switch to another Kirt West program, send an email to vtswitch@cherryblossom.org requesting removal from the Advanced Program and addition to the Intermediate Program.

To switch to the Runcoach Program, send an email to vtswitch@cherryblossom.org  requesting removal from the Advanced 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 Advanced 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 Intermediate/Advanced Virtual Training Facebook group, where you can interact with fellow runners.

January 24 – January 30, 2022

 

Monday, January 24, 2022

    • Distance:   4-6 miles
    • Goal:     Easy conversational running 75-90 seconds slower than your current 10K race pace or at 60-70% of maximum heart rate using the Karvonen formula.  (“Google” Karvonen to find your training zones). Send an email to Coach West if you have questions about your heart rate training zones.
    • Tip:     Check your running shoes to make sure they are not excessively worn. If you need new shoes stop by or visit online Potomac River Running, our official retail partner, with nine stores throughout the Washington Metropolitan Area. They have the latest running shoes and apparel from ASICS, our official shoe and apparel sponsor, and their staff can assist you in getting the right shoe.

Tuesday, January 25, 2022

    • Distance:   4-6 miles
    • Goal:     Include 6 hill repeats
    • Tip:        Run at least an easy one-mile warm up before starting the hills. Find a moderate hill approximately 200-400 meters long. Try to surge up the hill keeping your arms relaxed. Jog down the hill and repeat. If running the workout on a treadmill, adjust the treadmill to 2.5 or 3.0 for the uphill portion and 0 for the downhill. After completing the workout, run at least a one-mile cool down.

Wednesday, January 26, 2022

    • Distance:    4-6 miles
    • Goal:      Easy recovery day
    • Tip:         Today is an easy recovery day (60-70% Max Heart Rate), which allows your body to repair itself from yesterday’s hard workout. It is also an optional day off. If you are used to cross-training activities (lifting, cycling, yoga), you may want to use cross training today as a substitute for the recovery run as long as the workout is not a hard effort.

Thursday, January 27, 2022

    • Distance:     5-7 miles
    • Goal:      Fartlek run
    • Tip:         First warm up for a mile and then do a 1-2-3-4-5-6 fartlek run as follows:  Pick up the pace to around your 10K race pace (not a sprint) for one minute, jog one minute, pick up the pace for two minutes, jog one minute, pick up the pace for three minutes, jog one minute, etc., until you work up to six minutes. Cool down for at least one mile. An intense spinning class can be a substitute for this workout.

Friday, January 28, 2022

    • Goal:     Rest Day/optional easy run of 3-6 miles
    • Tip:        Rest days are an important part of a training schedule to help your body recover and allow you to be fresh for your long run and speed days. If you run 6-7 days, do an easy run of 3-5 miles. You may want to use the rest day to do moderate upper body weight work. Upper body strength can aid your running form and increase muscle strength to help you maintain your race pace for 10 miles.

Saturday, January 29, 2022

    • Distance:    5-7 miles
    • Goal:    Easy run
    • Tip:       You may be feeling stiff and sore after these first few days if you have increased your distance or intensity during this first week of the program. Don’t be alarmed. That is a normal feeling that should go away in a few days. Keep the run at 60-70% effort.

Sunday, January 30, 2022

    • Distance:   8-12 miles (60-70% effort)
    • Goal:   Weekly long run
    • Tip:     The long run is one of the key elements in this training program. It will build the endurance needed to run the Credit Union Cherry Blossom. Long runs should be run at an easy, conversational effort at 60-70% Max Heart Rate or 90 seconds slower than 10K race pace. To maximize your training runs, stay hydrated.  Consider training with the same drink that will be served on race day by drinking Gatorade Endurance Formula, the Official Sports Fuel Provider of the Cherry Blossom Ten Mile. For more information about Gatorade Endurance Formula, click here.

January 31 – February 6, 2022

 

Overview: Week 2 is a continuation of Week 1, with 5-7 days of training with a long run and two speed sessions. Consider increasing your long run by a mile. If racing on the weekend, a Saturday race can be a substitute for Thursday’s fartlek run. A Sunday race can be combined with warm-up and cool-down miles to get in the necessary mileage for the long run.  Share your thoughts on our Ten Mile Intermediate/Advanced Virtual Training Facebook page. If you are finding this program too intense, consider switching to the Intermediate Program by sending an email to vtswitch@cherryblossom.org.

Monday, January 31, 2022

    • Goal:    Rest day or optional 4 to 6-mile easy recovery run
    • Tip:     Consider Yoga or Pilates to increase flexibility and core strength.

Tuesday, February 1, 2022

    •  Distance:     5-7 miles
    • Goal:    6-8 hill repeats
    • Tip:      Run at least a mile warm up before starting the hills. Find a moderate hill approximately 200-400 meters long. Try to surge up the hill keeping your arms relaxed. Jog down the hill and repeat. If running the workout on a treadmill, adjust the treadmill to 2.5 or 3.0 for the uphill portion and 0 for the downhill jog. After completing the workout, run at least a one-mile cool down.

Wednesday, February 2, 2022

    • Distance:     4-6 miles
    • Goal:    Recovery run    
    • Tip:      When running outdoors in cold weather, try to run into the wind at the start of your run. Wear light layers of clothes in cold weather instead of one heavy layer. You lose a lot of heat through your head and hands, so be sure to wear a hat and gloves. If you need new high-tech running gear, including ASICS, or a Garmin watch, stop by or visit online one of the nine Potomac River Running locations in the Washington Metropolitan Area.

Thursday February 3, 2022

    • Distance:     5-7 miles
    • Goal:    Fartlek
    • Tip:      First warm up for a mile and then do a 1-2-3-4-5-6-7 fartlek run as follows: Pick up the pace to around 10K race pace (not a sprint) for one minute, jog one minute, pick up the pace for two minutes, jog one minute, pick up the pace for three minutes, jog one minute, etc., until you work up to seven minutes. Cool down for at least one mile.

Friday, February 4, 2022

    • Goal:    Rest day or optional easy recovery run of 4-6 miles
    • Tip:      Read a book on sports nutrition and think about some ways to improve your diet. Consider cutting back on junk food, sugar, and alcohol.

Saturday, February 5, 2022

    • Distance:     5-8 miles
    • Goal:    Easy recovery day
    • Tip:      Be careful if you are training in cold weather. When running on ice or snow, run short, choppy strides to maintain your balance and avoid slipping or falling.

Sunday February 6, 2022

    • Distance:     9-12 miles (60-70% effort)
    • Goal:    Increase last week’s long run by one mile
    • Tip:      Pace should be 90-120 seconds slower than 10K race pace. If you are running on a treadmill, adjust the elevation to 1.0 to equate the wind resistance you get when running outdoors. Otherwise, you may think you are running a faster pace than you would be if running in the elements.

February 7 – February 13, 2022

 

Overview: Week 3 continues with 5-7 days of running in which there is an additional repeat when doing the hill workout. You will maintain your weekly long run. Don’t worry about a missing a day of training because of weather, work, etc., as long as you get in the long run and speed sessions. See what some of your fellow runners are doing on our Ten Mile Intermediate/Advanced Virtual Training Facebook page.

Monday, February 7, 2022

    • Goal:    Rest Day or optional very easy recovery run of 4-6 miles at 60-65% effort.
    • Tip:      A rest day or easy recovery day is an important element of a training program as it helps your body in assimilating the gains from your hard training days.

Tuesday, February 8, 2022

    • Distance:     5-7 miles
    • Goal:    7-9 Hill Repeats
    • Tip:      Run at least a mile warm up before starting the hills. Find a moderate hill approximately 200-400 meters long. Try to surge up the hill keeping your arms relaxed. Jog down the hill and repeat. If running the workout on a treadmill, adjust the treadmill to 2.5 or 3.0.for the uphill and 0 for the downhill jog. Run at least one easy mile at the end of the workout to cool down.

Wednesday, February 9, 2022

    • Distance:     5-7 miles
    • Goal:    Easy recovery. You have another hard workout tomorrow.
    • Tip:      For safety reasons, do not wear headphones or ear buds when running in an isolated area or on a road with traffic. Be aware of your surroundings at all times.

 Thursday, February 10, 2022

    • Distance:     5-7 miles
    • Goal:    Fartlek Run
    • Tip:      First warm up for a mile and then do a 1-2-3-4-5-6 fartlek run as follows:  Pick up the pace to about 10K race pace (not a sprint) for one minute, jog one minute, pick up the pace for two minutes, jog one minute, pick up the pace for three minutes, jog one minute, etc., until you work up to six minutes. Cool down for at least one mile. A hard spinning class can be substituted for this workout.

Friday, February 11, 2022

    • Goal:    Rest day or optional easy recovery run of 5-7 miles
    • Tip:      Consider taking the day off to recover and be rested for Sunday’s long run if you are feeling tired or are not used to running 6-7 days a week.

Saturday, February 12, 2022

    • Distance:     5-8 miles
    • Goal:    Easy run
    • Tip:      If running on a road or in the street, always run toward traffic and be alert for oncoming vehicles. Cars and trucks do not always honor the right of way.

Sunday, February 13, 2022

    • Distance:     9-12 miles
    • Goal:    Long run at conversational pace (60-70% effort)
    • Tip:      Make sure you are hydrated during this run even if it is cold.  Consider using Gatorade’s Endurance Formula, the Official Sports Fuel Provider of the Cherry Blossom Ten Mile. For more information about Gatorade Endurance Formula, click here. This is the drink that will be on the race course.

February 14 – February 20, 2022

Overview:  Week 4 continues with the same 5-7 days training schedule during which you will try to increase your weekly long run by a mile and add an additional repeat to the hill work out.  This is the last week of hill repeats and fartlek runs. New speed workouts will begin next week.

Monday, February 14, 2022  

    • Goal:     Rest day or optional easy recovery run of 4-6 miles.    
    • Tip:       As your fitness level improves, you may feel that rest days are not as important. Resist this line of thought and enjoy the extra time (or sleep). If you want to stretch on your day off, first go for a walk to warm up your muscles. Never stretch cold muscles. Yoga or Pilates will help increase flexibility.  Enjoy Valentine’s Day!

Tuesday, February 15, 2022

    • Distance:     5-8 miles
    • Goal:    8-10 Hill repeats   
    • Tip:      Run at least a mile warm up before starting the hills. Find a moderate hill approximately 200-400 meters long. Try to surge up the hill keeping your arms relaxed. Jog down the hill and repeat. If running the workout on a treadmill, adjust the treadmill to 2.5 or 3.0 for the uphill and 0 for the downhill jog. After completing the workout, run at least a one-mile cool down.

Wednesday, February 16, 2022

    • Distance:     4-7 miles
    • Goal:    Easy recovery run
    • Tip:      Continue to make sure that you are not running too hard every day. Use your heart monitor to keep recovery days below 70%.

Thursday, February 17, 2022

    • Distance:     5-8 miles
    • Goal:    Fartlek run
    • Tip:      First warm up for a mile and then do a 1-2-3-4-5-6 fartlek run as follows:  Pick up the pace to 10K race pace (not a sprint) for one minute, jog approximately one minute, pick up the pace for two minutes, jog one minute, pick up the pace for three minutes, jog one minute, etc., until you work up to six minutes. If you are feeling good, try to run seven minutes at 10K race pace. Cool down for at least one mile.  A hard spinning class can be substituted for this run.

Friday, February 18, 2022

    • Goal:    Rest day or optional easy run of 4-6 miles
    • Tip:      Going for a walk or easy bike ride (indoors or outdoors depending upon where you live) can help work out muscle tightness to prepare for the weekend’s hard work.

Saturday, February 19, 2022

    • Distance:     5-8 miles
    • Goal:    Easy run
    • Tip:     Try to stay relaxed while running. Your arms should be relaxed and swinging like a pendulum. Keep your shoulders loose.

Sunday, February 20, 2022

    • Distance:     10-13 miles
    • Goal:    Increase your weekly long run by one mile.
    • Tip:      Congratulations! You have just finished your first month of training. Six weeks to go before the Credit Union Cherry Blossom. Remember to stay hydrated before, during and after your runs, even in the cold weather. To learn more about Gatorade Endurance Formula, which will be available on the course on race day, click here.

February 21 – February 27, 2022

Overview: Week 5 continues with 5-7 days of running while maintaining the weekly long run.  Speed sessions change to anaerobic threshold training—one day of mile repeats and a 20-25 minute continuous anaerobic threshold run. Try to extend your long run by one mile.

Monday, February 21, 2022

    • Goal:    Rest day or optional easy recovery run of 4-6 miles.
    • Tip:      Check your shoes for wear. It might be time to think about getting a new pair of shoes. Many runners have two pairs and alternate running in them. They always have an old pair already broken in and a new pair they are breaking in. Most shoes wear out in the mid-sole after 300-500 miles, even though the bottom of the shoe may not appear worn. Start tracking the mileage on each shoe. You may also want to pick up a pair of racing flats for the Credit Union Cherry Blossom race. If you need new shoes, stop by one of the nine Potomac River Running locations in the Washington Metropolitan Area or visit them online. They have an outstanding selection of performance running shoes by Asics and others. Their knowledgeable staff will find the right shoe for you.

Tuesday, February 22, 2022 

    • Distance:     5-8 miles
    • Goal:     3-4 one-mile repeats between 10K and 10-mile race pace with a two-minute recovery between miles 
    • Tip:      Warm up at least one mile. Your goal is to run a mile at your 15K or 10-mile race pace or 80-85%of Maximum Heart Rate if training with a heart monitor. Do a jog recovery for 2-3 minutes between repeats. If running on a track, jog 200 meters between repeats. If you have to stop and walk after the mile, you may be running the workout too fast. Run at least a one-mile cool down. This should be a hard but sustainable effort.

Wednesday, February 23, 2022

    • Distance:     4-7 miles
    • Goal:     Easy recovery run at 60-70%
    • Tip:      You may feel stiff and sore from yesterday’s mile repeats. It should    become easier next week.

Thursday February 24, 2022

    • Distance:     5-7 miles   
    • Goal:     20 to 25-minute anaerobic threshold run
    • Tip:       Start with at least a one-mile warm-up. This should be run at your current 15K or 10-mile race pace.  If running this workout with a heart monitor, start your watch when you hit 80% of maximum heart rate and stay between 80-85% for the entire 20-25 minutes. The effort should be somewhat hard – you should feel like you could keep up this effort for a long time but if you picked it up very much, you might feel like stopping. Be sure to run at least a one-mile cool down at the end of the workout.

Friday, February 25, 2022

    • Goal:    Rest day or optional easy recovery day of 4-7 miles.
    • Tip:      Don’t worry if your appetite is increasing. Your body needs more fuel because of increased mileage and intensity. You may need more complex carbohydrate, including whole grains and vegetables.

Saturday, February 26, 2022

    • Distance:     5-8 miles
    • Goal:    Easy recovery run.
    • Tip:      Remember to stretch after every run.

Sunday, February 27, 2022

    • Distance:     10-13 miles
    • Goal:    Long run.
    • Tip:      Try 2-3 miles at your Credit Union Cherry Blossom goal race pace at the end of the long run to see what the effort feels like. Keep the rest of the run at a conversational pace, 90-120 seconds slower than 10K race pace or 60-70% with a heart monitor.

February 28 – March 6, 2022

Overview: Week 6 continues with 5-7 days of training with a weekly long run and two anaerobic threshold speed sessions.  Four more weeks of hard training are ahead.  Connect with others on our Ten Mile Intermediate/Advanced Virtual Training Facebook page.

Monday, February 28, 2022

    • Goal:    Rest day or optional easy recovery run of 4-7 miles.
    • Tip:      Think about running an 8K or 10K race this weekend to get into racing mode.

Tuesday March 1, 2022

    • Distance:     5-8 miles
    • Goal:     3-4 one-mile repeats between 15K and 10-mile race pace, with a two-minute recovery. 80-85% with a heart monitor.
    • Tip:       Make sure you run at least a one-mile warm up and one-mile cool down. Your goal is to run at your anaerobic threshold (15K or 10-mile race pace) with a very short recovery. If you run this on a track, jog 200 meters between sets. If at the end of the mile repeat you have to walk, you are probably running the workout too hard.

Wednesday March 2, 2022

    • Distance:     4-7 miles
    • Goal:     Easy recovery day
    • Tip:       Try to find a course with rolling hills–you will be getting a bonus because the hills will make you stronger.

Thursday, March 3, 2022

    • Distance:     5-8 miles
    • Goal:     20 to 25-minute anaerobic threshold run
    • Tip:       Start with at least a one-mile warm-up. If running this workout with a heart monitor, begin timing when you hit 80% of maximum heart rate and  stay between 80-85% for the entire 20-25 minutes. If you do not have a heart monitor, the effort should be at your 15K or 10-mile race pace. You should feel like you could keep going for a long time but if you picked up the pace you would feel like stopping. Be sure to run at least a one-mile cool down jog at the end.

 Friday March 4, 2022

    • Goal:    Rest day or optional easy recovery run of 4-7 miles.
    • Tip:      Do not be concerned if you are still feeling tired and sore from the last two weeks of hard workouts.

Saturday, March 5, 2022

    • Distance:     5-7 miles
    • Goal:    Another easy recovery run before Sunday’s long run.
    • Tip:      Wear sunglasses with UV protection to keep your eyes safe on sunny days.

Sunday March 6, 2022

    • Distance:     10-13 miles
    • Goal:    Increase weekly long run by one mile. Keep your run at 60-75% effort.
    • Tip:      If you are racing today, you can still get your long run in by doing a 2-3 mile warm up jog before the race and a 2-3 mile cool down run after the race.

Week of March 7 – March 13, 2022

Overview:  Week 7 continues with 5-7 days of running with a weekly long run and two anaerobic threshold speed sessions. This is a good week to test your fitness level with a race on this weekend or next—the race should replace the 20-25 minute threshold run.  Share your race results on our Ten Mile Intermediate/Advanced Virtual Training Facebook page.

Monday, March 7, 2022

    • Goal:    Rest day or optional easy recovery run of 4-7 miles.
    • Tip:      Running a race this weekend can help you prepare for the Credit Union Cherry Blossom race, as it can be used as a dry run of pre-race routine (food, bathroom, etc.).

Tuesday, March 8, 2022

    • Distance:     5-8 miles
    • Goal:    3-4 one-mile repeats with a two-minute recovery.
    • Tip:      Work on pacing. Run the first mile at your 15K or 10-mile race pace (80-85% of maximum heart rate). Try to see if you can run each mile 5 seconds faster than the previous mile.

Wednesday, March 9, 2022

    • Distance:     5-7 miles
    • Goal:     Easy recovery run.
    • Tip:       Whenever possible, try to run on a soft path or trail – stay away from concrete and hard asphalt if possible.

Thursday March 10, 2022

    • Distance:     5-8 miles
    • Goal:    20-25 minute anaerobic threshold run
    • Tip:      Start with at least a one-mile warm up. Effort should be at 15K-10 mile race pace. If running this workout with a heart monitor, workout should be between 80-85% of maximum heart rate. If you do not have a heart monitor, the effort should feel somewhat hard but doable. You should feel like you could keep going for a long time but if you picked up the pace you would feel like stopping. Be sure to run at least a one-mile cool down at the end of the workout. You should feel terrific within 30 minutes of completing the workout.

Friday, March 11, 2022

    • Goal:    Rest day or optional easy recovery day of 4-7 miles.
    • Tip:      Rest days are very important to improving and maintaining fitness. During rest days or very easy recovery days, your body will assimilate the training that you have been doing, which makes you stronger and faster.

Saturday March 12, 2022

    • Distance:     5-8 miles
    • Goal:    Easy recovery day or optional race up to 10K distance
    • Tip:       If weight training is a regular part of your weekly activities, consider cutting back on your intensity and/or stopping altogether until after the race.

Sunday March 13, 2022

    • Distance:     10-13 miles
    • Goal:    Easy long run.
    • Tip:      Only 3 weeks to go. Run at a conversational effort, especially if you raced yesterday. If you plan to race today, run a couple of warm-up miles and a few cool down miles to hit your mileage goal.  You only have one long run remaining before the Credit Union Cherry Blossom race. If not racing today, run three miles at your Credit Union Cherry Blossom goal pace during the middle of the long run and the last mile to see if you can handle the pace. Stay hydrated and consider training with the same drink that will be served on race day, Gatorade Endurance Formula, the Official Sports Fuel Provider of the Cherry Blossom Ten Mile. For more information about Gatorade Endurance Formula, click here.

Week of March 14 – March 20, 2022

Overview:  Week 8 is the last hard week of training of 5-7 days with a long run and two anaerobic threshold speed sessions. Try to increase your long run by a mile.

Monday, March 14, 2022

    • Goal:    Rest day or optional easy recovery run of 4-7 miles.
    • Tip:      If you feel tired from your training, you can always take an extra day off on Wednesday to let your body recover.

 Tuesday March 15, 2022

    • Distance:     5-8 miles
    • Goal:    3-4 one-mile repeats with a two-minute recovery in between.
    • Tip:      Work on pacing. Run the first mile at your 10-mile race pace or 80-85% of maximum heart rate. Try to run each mile 5 seconds faster than the previous mile.

Wednesday March 16, 2022

    • Distance:     5-8 miles
    • Goal:     Easy recovery day.
    • Tip:     Remember to stretch after each run.

Thursday March 17, 2022

    • Distance:     5-8 miles
    • Goal:     Anaerobic threshold run.
    • Tip:      Warm up for at least one mile. Run nonstop at 15K-10 mile race pace for 20-25 minutes. If using a heart monitor, try to stay between 80-85% for the entire 20-25 minutes. If you do not have a heart monitor, the effort should be quite hard – you should feel like you could keep going for a long time but if you picked up the pace you would want to stop. Be sure to run at least a one-mile cool down at the end. You should feel great within 30 minutes of completing the workout. Skip this workout and run easy if you are planning to run a race this weekend.

Friday, March 18, 2022

    • Goal:    Rest day or optional easy recovery run of 4-7 miles.
    • Tip:      Only two weeks to go. Your last long run will be on Sunday.

Saturday March 19, 2022

    • Distance:     4-6 miles
    • Goal:    Easy run or 10K race.
    • Tip:      Doing a race today or Sunday will help you mentally prepare for the Credit Union Cherry Blossom race and assess your current level of fitness. Don’t worry if you can’t find a race though – every mile that you run will make you stronger to race the Credit Union Cherry Blossom.

Sunday March 20, 2022

    • Distance:     10-13 miles
    • Goal:    Easy long run.
    • Tip:      If you did not race yesterday, run two Credit Union Cherry Blossom predicted race pace miles after you are two or three miles into the run and run two race pace miles at the end of the run. For those who raced on Saturday, the entire long run should be at an easy conversational effort.

Week of March 21 – March 27, 2022

Overview: Week 9 begins your taper. It includes doing training at projected Credit Union Cherry Blossom race pace. Training volume should be reduced by 20-25% with perhaps an extra rest day. The weekly long run should be reduced by 2-3 miles.  Check out what others are doing on our Ten Mile Intermediate/Advanced Virtual Training Facebook page.

Monday, March 21, 2022

    • Goal:   Rest day or optional easy recovery run of 4-7 miles.
    • Tip:     You are now beginning to taper for the Credit Union Cherry Blossom. This week will be moderate in intensity. Your hard training is over and you should be doing a lot of easy running. Too much hard running before a long race can leave you tired on race day, with disappointing race results.

Tuesday March 22, 2022

    • Distance:     5-7 miles
    • Goal:     3-4 Credit Union Cherry Blossom race pace mile repeats.
    • Tip:       Warm up for one mile and then run 3-4 one-mile repeats at goal race pace with a 400-meter jog recovery (2-3 minutes) between miles. Cool down one mile.

Wednesday March 23, 2022

    • Distance:     4-6 miles
    • Goal:    Easy run
    • Tip:      Most of your training is over. You will start having more days off. Remember to stretch on days off.

Thursday March 24, 2022

    • Distance:     4-6 miles
    • Goal:    2-3 Credit Union Cherry Blossom repeat miles.
    • Tip:    Warm up for one mile and then run 2-3 one-mile repeats at goal pace with a 400-meter jog recovery (2-3 minutes) between sets. Cool down one mile.

Friday March 25, 2022

    • Distance:    Rest day or optional easy recovery run of 3-5 miles.
    • Goal:    Taper!
    • Tip:      Nothing you do today will make you faster on race day. Overtraining, however, can result in a bad race. You want to go into the race rested and frisky.

Saturday March 26, 2022

    • Distance:     5-6 miles
    • Goal:    5-10K race or easy run.    
    • Tip:      If you race this weekend, it will be your last hard effort. Stay away from races longer than a 10K; otherwise, you may not be fully recovered on race day. Run very easy if not racing today.

Sunday March 27, 2022

    • Distance:     6-9 miles
    • Goal:    Last long run.
    • Tip:      If you did not race yesterday, consider running 2-3 miles at predicted Credit Union Cherry Blossom pace at the end of the run. The more race pace miles you run, the more likely it is that you will be able to hold that pace for 10 miles.

Week of March 28 – Apr. 3, 2022

Overview: Week 10 is a taper week with lots of rest in which weekly mileage is reduced by 50%. Your goal is to be fresh and fully recovered on race day. Easy days should be low mileage accompanied by rest days.

Monday, March 28, 2022

    • Goal:    Rest day or easy recovery run of 3-5 miles.    
    • Tip:      Taper continues with less than one week to go. Your main goal now is to be fully rested on Sunday.

Tuesday March 29, 2022

    • Distance:     4-6 miles
    • Goal:    Easy run.
    • Tip:      Make sure you are stretching and staying hydrated. If you feel strong, you can run a mile at race pace followed by an easy mile and run a second mile at race pace.

Wednesday March 30, 2022

    • Goal:    Rest day.
    • Tip:      REST, REST, REST. It is important to stay hydrated during this taper.

Thursday March 31, 2022

    • Distance:     3-5 miles
    • Goal:    Very slow jog.
    • Tip:        This is one of your last easy runs before the Credit Union Cherry Blossom race. You should go out very leisurely. Start mentally preparing for the race.

Friday April 1, 2022   

    • Goal:    Rest day or optional easy recovery run of 3-4 miles.
    • Tip:      Consider picking up your packet if possible at the Health & Fitness Expo presented by Wegmans at the National Building Museum after it opens at 3:00 P.M.. This will mean less time on your feet on Saturday. Remember there is no packet pick-up at the race site on Sunday.

Saturday April 2, 2022

    • Goal:    Rest day or optional easy jog of 15-20 minutes.
    • Tip:      Today is the last day to pick up your number at the Health and Fitness Expo presented by Wegmans 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 or having it on your mobile device. Take advantage of the merchants and pick up some great running gear. 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. Check the race website to review transportation options. Although Metro will be not be open for getting to the race, it will be available for your return from the race. The race starts at 7:30 A.M. 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/.

Sunday April 3, 2022

    • RACE DAY
    • Tip:     Try to get to the race by 6:30 AM, an hour before the 7:30 A.M. start. With Metro unavailable for getting to the race, check the race website to review transportation options. Metro will be open for your trip home after the race. After you arrive, place your gear in the clear plastic bag-check bag you received at packet-pick-up and check it at the UPS Bag Check trucks; get in line early for the porta-potties. 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 few minutes. AVOID GOING OUT TOO FAST. Zigzagging around other runners during the first mile when the course is the most crowded is counter productive. The few seconds you may save at the beginning can cost you minutes at the end of the race because of expending needless energy. Try to get to your goal pace quickly. Run steady and comfortably. Trust your training. GOOD LUCK!

Week of April 4– April 10, 2022

Coach West recommends an easy recovery week with no speed work.  It takes about ten days to fully recover from a 10-mile race. Take Monday off or run very short and easy. Runs for the rest of the week should be at a conversational pace. By the weekend, you should be able to do your normal long run. You can resume full all-out training and speed work the week of April 11. Keep up your weekly long run of 10-12 miles over the spring and summer. This will enable you to run a half-marathon or full marathon this fall.