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ASICS Advanced Training

Kirt West Advanced Ten Mile Training Program Presented by ASICS

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.