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

February 10 – February 16, 2025

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 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 10 Mile Intermediate and Advanced Training Programs Facebook Group.

Monday, February 10, 2025

Rest Day

• Workout: 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 11

• 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 portion and 0 for the downhill jog. Run at least one easy mile at the end of the workout to cool down.

Wednesday, February 12

• 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 13

• 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 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 14

• 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. Enjoy Valentine’s Day.

Saturday, February 15

• 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 16

• Distance: 9-12 miles (60-70% effort)
• 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 10 Mile. For more information about Gatorade Endurance Formula, click here. This is the drink that will be provided on the course during the race.

• 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.