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ASICS Advanced Training

Kirt West Advanced Ten Mile Training Program Presented by ASICS

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.