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ASICS Advanced Training

Kirt West Advanced Ten Mile Training Program Presented by ASICS

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.