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ASICS Advanced Training

Kirt West Advanced Ten Mile Training Program Presented by ASICS

Week of March 14 – March 20, 2022

Overview:  Week 8 is the last hard week of training of 5-7 days with a long run and two anaerobic threshold speed sessions. Try to increase your long run by a mile.

Monday, March 14, 2022

    • Goal:    Rest day or optional easy recovery run of 4-7 miles.
    • Tip:      If you feel tired from your training, you can always take an extra day off on Wednesday to let your body recover.

Tuesday March 15, 2022

    • Distance:     5-8 miles
    • Goal:    3-4 one-mile repeats with a two-minute recovery in between.
    • Tip:      Work on pacing. Run the first mile at your 10-mile race pace or 80-85% of maximum heart rate. Try to run each mile 5 seconds faster than the previous mile.

Wednesday March 16, 2022

    • Distance:     5-8 miles
    • Goal:     Easy recovery day.
    • Tip:     Remember to stretch after each run.

Thursday March 17, 2022

    • Distance:     5-8 miles
    • Goal:     Anaerobic threshold run.
    • Tip:      Warm up for at least one mile. Run nonstop at 15K-10 mile race pace for 20-25 minutes. If using a heart monitor, try to stay between 80-85% for the entire 20-25 minutes. If you do not have a heart monitor, the effort should be quite hard – you should feel like you could keep going for a long time but if you picked up the pace you would want to stop. Be sure to run at least a one-mile cool down at the end. You should feel great within 30 minutes of completing the workout. Skip this workout and run easy if you are planning to run a race this weekend.

Friday, March 18, 2022

    • Goal:    Rest day or optional easy recovery run of 4-7 miles.
    • Tip:      Only two weeks to go. Your last long run will be on Sunday.

Saturday March 19, 2022

    • Distance:     4-6 miles
    • Goal:    Easy run or 10K race.
    • Tip:      Doing a race today or Sunday will help you mentally prepare for the Credit Union Cherry Blossom race and assess your current level of fitness. Don’t worry if you can’t find a race though – every mile that you run will make you stronger to race the Credit Union Cherry Blossom.

Sunday March 20, 2022

    • Distance:     10-13 miles
    • Goal:    Easy long run.
    • Tip:      If you did not race yesterday, run two Credit Union Cherry Blossom predicted race pace miles after you are two or three miles into the run and run two race pace miles at the end of the run. For those who raced on Saturday, the entire long run should be at an easy conversational effort.