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ASICS Advanced Training

Kirt West Advanced Ten Mile Training Program Presented by ASICS

Week of March 7 – March 13, 2022

Overview:  Week 7 continues with 5-7 days of running with a weekly long run and two anaerobic threshold speed sessions. This is a good week to test your fitness level with a race on this weekend or next—the race should replace the 20-25 minute threshold run.  Share your race results on our Ten Mile Intermediate/Advanced Virtual Training Facebook page.

Monday, March 7, 2022

    • Goal:    Rest day or optional easy recovery run of 4-7 miles.
    • Tip:      Running a race this weekend can help you prepare for the Credit Union Cherry Blossom race, as it can be used as a dry run of pre-race routine (food, bathroom, etc.).

Tuesday, March 8, 2022

    • Distance:     5-8 miles
    • Goal:    3-4 one-mile repeats with a two-minute recovery.
    • Tip:      Work on pacing. Run the first mile at your 15K or 10-mile race pace (80-85% of maximum heart rate). Try to see if you can run each mile 5 seconds faster than the previous mile.

Wednesday, March 9, 2022

    • Distance:     5-7 miles
    • Goal:     Easy recovery run.
    • Tip:       Whenever possible, try to run on a soft path or trail – stay away from concrete and hard asphalt if possible.

Thursday March 10, 2022

    • Distance:     5-8 miles
    • Goal:    20-25 minute anaerobic threshold run
    • Tip:      Start with at least a one-mile warm up. Effort should be at 15K-10 mile race pace. If running this workout with a heart monitor, workout should be between 80-85% of maximum heart rate. If you do not have a heart monitor, the effort should feel somewhat hard but doable. 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 at the end of the workout. You should feel terrific within 30 minutes of completing the workout.

Friday, March 11, 2022

    • Goal:    Rest day or optional easy recovery day of 4-7 miles.
    • Tip:      Rest days are very important to improving and maintaining fitness. During rest days or very easy recovery days, your body will assimilate the training that you have been doing, which makes you stronger and faster.

Saturday March 12, 2022

    • Distance:     5-8 miles
    • Goal:    Easy recovery day or optional race up to 10K distance
    • Tip:       If weight training is a regular part of your weekly activities, consider cutting back on your intensity and/or stopping altogether until after the race.

Sunday March 13, 2022

    • Distance:     10-13 miles
    • Goal:    Easy long run.
    • Tip:      Only 3 weeks to go. Run at a conversational effort, especially if you raced yesterday. If you plan to race today, run a couple of warm-up miles and a few cool down miles to hit your mileage goal.  You only have one long run remaining before the Credit Union Cherry Blossom race. If not racing today, run three miles at your Credit Union Cherry Blossom goal pace during the middle of the long run and the last mile to see if you can handle the pace. Stay hydrated and consider training with the same drink that will be served on race day, Gatorade Endurance Formula, the Official Sports Fuel Provider of the Cherry Blossom Ten Mile. For more information about Gatorade Endurance Formula, click here.