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ASICS Advanced Training

Kirt West Advanced Ten Mile Training Program Presented by ASICS

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.