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ASICS Advanced Training

Kirt West Advanced Ten Mile Training Program Presented by ASICS

Week of March 28 – Apr. 3, 2022

Overview: Week 10 is a taper week with lots of rest in which weekly mileage is reduced by 50%. Your goal is to be fresh and fully recovered on race day. Easy days should be low mileage accompanied by rest days.

Monday, March 28, 2022

    • Goal:    Rest day or easy recovery run of 3-5 miles.    
    • Tip:      Taper continues with less than one week to go. Your main goal now is to be fully rested on Sunday.

Tuesday March 29, 2022

    • Distance:     4-6 miles
    • Goal:    Easy run.
    • Tip:      Make sure you are stretching and staying hydrated. If you feel strong, you can run a mile at race pace followed by an easy mile and run a second mile at race pace.

Wednesday March 30, 2022

    • Goal:    Rest day.
    • Tip:      REST, REST, REST. It is important to stay hydrated during this taper.

Thursday March 31, 2022

    • Distance:     3-5 miles
    • Goal:    Very slow jog.
    • Tip:        This is one of your last easy runs before the Credit Union Cherry Blossom race. You should go out very leisurely. Start mentally preparing for the race.

Friday April 1, 2022   

    • Goal:    Rest day or optional easy recovery run of 3-4 miles.
    • Tip:      Consider picking up your packet if possible at the Health & Fitness Expo presented by Wegmans at the National Building Museum after it opens at 3:00 P.M.. This will mean less time on your feet on Saturday. Remember there is no packet pick-up at the race site on Sunday.

Saturday April 2, 2022

    • Goal:    Rest day or optional easy jog of 15-20 minutes.
    • Tip:      Today is the last day to pick up your number at the Health and Fitness Expo presented by Wegmans at the National Building Museum between 9:00 A.M. and 5:00 P.M. You can speed up the process by bringing your confirmation email or having it on your mobile device. Take advantage of the merchants and pick up some great running gear. Eat a nice pasta dinner. Lay out your running gear the night before the race and pin your number on the race singlet or shirt. Check the race website to review transportation options. Although Metro will be not be open for getting to the race, it will be available for your return from the race. The race starts at 7:30 A.M. With your training done, you can plan how to help the race be an environmentally friendly event by reviewing our sustainability page at https://www.cherryblossom.org/about/sustainability/.

Sunday April 3, 2022

    • RACE DAY
    • Tip:     Try to get to the race by 6:30 AM, an hour before the 7:30 A.M. start. With Metro unavailable for getting to the race, check the race website to review transportation options. Metro will be open for your trip home after the race. After you arrive, place your gear in the clear plastic bag-check bag you received at packet-pick-up and check it at the UPS Bag Check trucks; get in line early for the porta-potties. Closely follow the announcements regarding the appropriate time to assemble at the starting line. Line up with your pre-assigned wave at the start. Run easy for the first few minutes. AVOID GOING OUT TOO FAST. Zigzagging around other runners during the first mile when the course is the most crowded is counter productive. The few seconds you may save at the beginning can cost you minutes at the end of the race because of expending needless energy. Try to get to your goal pace quickly. Run steady and comfortably. Trust your training. GOOD LUCK!