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ASICS Advanced Training

Kirt West Advanced Ten Mile Training Program Presented by ASICS

January 31 – February 6, 2022


Overview: Week 2 is a continuation of Week 1, with 5-7 days of training with a long run and two speed sessions. Consider increasing your long run by a mile. If racing on the weekend, a Saturday race can be a substitute for Thursday’s fartlek run. A Sunday race can be combined with warm-up and cool-down miles to get in the necessary mileage for the long run.  Share your thoughts on our Ten Mile Intermediate/Advanced Virtual Training Facebook page. If you are finding this program too intense, consider switching to the Intermediate Program by sending an email to vtswitch@cherryblossom.org.

Monday, January 31, 2022

    • Goal:    Rest day or optional 4 to 6-mile easy recovery run
    • Tip:     Consider Yoga or Pilates to increase flexibility and core strength.

Tuesday, February 1, 2022

    •  Distance:     5-7 miles
    • Goal:    6-8 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. After completing the workout, run at least a one-mile cool down.

Wednesday, February 2, 2022

    • Distance:     4-6 miles
    • Goal:    Recovery run    
    • Tip:      When running outdoors in cold weather, try to run into the wind at the start of your run. Wear light layers of clothes in cold weather instead of one heavy layer. You lose a lot of heat through your head and hands, so be sure to wear a hat and gloves. If you need new high-tech running gear, including ASICS, or a Garmin watch, stop by or visit online one of the nine Potomac River Running locations in the Washington Metropolitan Area.

Thursday February 3, 2022

    • Distance:     5-7 miles
    • Goal:    Fartlek
    • Tip:      First warm up for a mile and then do a 1-2-3-4-5-6-7 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 seven minutes. Cool down for at least one mile.

Friday, February 4, 2022

    • Goal:    Rest day or optional easy recovery run of 4-6 miles
    • Tip:      Read a book on sports nutrition and think about some ways to improve your diet. Consider cutting back on junk food, sugar, and alcohol.

Saturday, February 5, 2022

    • Distance:     5-8 miles
    • Goal:    Easy recovery day
    • Tip:      Be careful if you are training in cold weather. When running on ice or snow, run short, choppy strides to maintain your balance and avoid slipping or falling.

Sunday February 6, 2022

    • Distance:     9-12 miles (60-70% effort)
    • Goal:    Increase last week’s long run by one mile
    • Tip:      Pace should be 90-120 seconds slower than 10K race pace. If you are running on a treadmill, adjust the elevation to 1.0 to equate the wind resistance you get when running outdoors. Otherwise, you may think you are running a faster pace than you would be if running in the elements.