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ASICS Intermediate Training

Kirt West Intermediate Ten Mile Training Program Presented by ASICS

 

Overview: Thanks to the support of ASICS and Garmin, the Coach Kirt West Intermediate Training program is designed for runners who are able to run 15-20 miles per week and want a proven training program to assist them in training for the 2022 Credit Union Cherry Blossom 10-mile race. It consists of 4-5 days of training that slowly increases in mileage and intensity. Each day you will see a range of mileage in the daily email—choose what works best for you.

Need to Switch Programs? If after starting this program you find it is either too basic or too difficult, you may want to consider transferring to the Coach West Beginner Training Program or the Coach West Advanced Program, depending on your goals and current level of fitness. You may also want to consider the fee-based RunCoach program ($20) for more personalized training.

To switch to another Kirt West program, send an email to vtswitch@cherryblossom.org requesting removal from the Intermediate Program and specifying which program you want to be added to – Beginner or Advanced.

To switch to the Runcoach Program, send an email to vtswitch@cherryblossom.org  requesting removal from the Intermediate Program, then visit https://cherryblossom.runcoach.com/partner to sign up for the Runcoach program.

Note: The Runcoach program starts before the Kirt West program, so you may hear from friends enrolling in that program who are receiving emails from Runcoach. Do not despair, as the Kirt West Beginning emails will start on Monday, January 24, 2022.

Tracking Your Fitness: As you start your training, consider using a Garmin product for a scientific approach to training. To visit Garmin, click here to check out their entire range of products to see if one will work for you.

Join Our Facebook Group: Share your training experience: Join our 10 Mile Intermediate/Advanced Virtual Training Facebook group.

January 24 – January 30, 2022

Monday, January 24, 2022

    • Distance:   2-4 miles
    • Goal:    Easy conversational running for the entire distance.
    • Tip:      Your training pace on what will be called easy days should be 90-120 seconds slower than your current 10K race pace or 60-70% effort using a heart monitor. Consider using a Garmin product for a scientific approach to training. Visit Garmin here to find one that works for you. If you are unsure about what your heart rate training zones should be, send an email to Coach West and he will try to help you determine what year heart rate ranges should be. There should be no heavy breathing or huffing and puffing on an easy day. These days are designed to build your aerobic base. This training program has a hard day built in each week that will help you increase speed and run a fast race.

Tuesday, January 25, 2022

    • Distance:  3-6 miles
    • Goal:     Include 1-3 miles of aerobic intervals
    • Tip:      To warm up, run easy for the first mile, then pick up the pace for 15 seconds (THIS IS NOT A SPRINT!), jog for 45 seconds and repeat until you have run 1-3 miles. Finish with a one-mile cool-down jog. For those running a total of 3 miles, include 1 mile of aerobic intervals. For those running 4 miles, include 2 miles of aerobic intervals. For those running a total of 5 or 6 miles, include 3 miles of aerobic intervals.

Wednesday, January 26, 2022

    • Rest Day
    • Tip:      Rest days are important to let your body recover. If you are used to aerobic cross-training activities, you may want to consider cutting back on cross training during this ten-week training program, especially in the second half of the program.

Thursday, January 27, 2022

    • Distance:   2-4 miles
    • Goal:    Easy run
    • Tip:      Check your running shoes to make sure they are not excessively worn. Find a specialty running shoe store to get properly fitted with a good pair of running shoes that will work for you. The best shoe for you to wear depends upon the structure of your foot, your gait, size, etc. For friendly, expert advice visit Potomac River Running, our official retail partner, with 9 stores throughout the Washington Metropolitan area. They have the latest running shoes and apparel, including outstanding models from ASICS, our official shoe and apparel sponsor.

Friday, January 28, 2022

    • Rest Day
    • Tip:      You may want to consider doing moderate upper body weights as part of your preparation for the Credit Union Cherry Blossom. Upper body strength can aid your running form and increase muscle strength to help you maintain your race pace for 10 miles. Yoga or Pilates can help with increasing flexibility and strengthening your core, which in turn will help you run longer and faster.

Saturday, January 29, 2022

    • Distance:  2-4 miles
    • Goal:   Easy run
    • Tip:      You may be feeling stiff and sore after these first few days if you have increased the distance you normally run. Don’t be alarmed. That is a normal feeling that should go away in a few days.

Sunday, January 30, 2022

    • Distance:   4-7 miles
    • Goal:    Weekly long run
    • Tip:      The long run is the most important element of this training program. It will build the endurance needed to run the Credit Union Cherry Blossom 10 Mile race. Long runs should be run at an easy, conversational effort (90-120 seconds slower than your 10K race pace or 60-75% of maximum heart rate when training with a heart monitor). While you can consider skipping an easy day every so often, make sure that you do the weekly long run.

January 31 – February 6, 2022

    Overview: Week 2 is a continuation of your training. Expect to run 4-5 days per week. Rest days are built into the schedule to ensure that your body has adequate time to recover. Don’t be surprised if the first week was somewhat difficult, especially if you have backed off training during the holidays. This is quite normal. Join our Ten Mile Intermediate/Advanced Virtual Training Facebook group to share your training experience.

    Monday, January 31, 2022

      •  Rest Day
      • Tip:        Staying hydrated during training is very important. Consider training with the same drink that will be served on race day by drinking Gatorade Endurance Formula, the Official Sports Fuel Provider of the Cherry Blossom Ten Mile. For more information about Gatorade Endurance Formula, click here.

    Tuesday, February 1, 2022

      • Distance:   2-5 miles
      • Goal:      Easy day
      • 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. To find training gear, visit Potomac River Running, our official retail partner, with 9 stores throughout the Washington Metropolitan area. They have the latest apparel made by ASICS, our official shoe and apparel sponsor.

    Wednesday, February 2, 2022  

    • Distance:   3-6 miles
    • Goal:       1-3 miles of aerobic intervals of 15 seconds hard, 45 seconds easy
    • Tip:         To warm up, run easy for the first mile, then pick up the pace for 15 seconds (THIS IS NOT A SPRINT!), jog for 45 seconds and repeat until you have run 1-3 miles. Finish with a one-mile cool-down jog. For those running a total of 3 miles, include 1 mile of aerobic intervals. For those running 4 miles, include 2 miles of aerobic intervals. For those running a total of 5 or 6 miles, include 3 miles of aerobic intervals. If you only ran one or two miles of aerobic intervals last week, try adding an additional mile of aerobic intervals this week.

    Thursday, February 3, 2022

      • Distance:   2-5 miles
      • Goal:      Easy recovery day
      • Tip:        This is an optional running day. If you decide to run, make it a very easy run to allow your body to recover. When running in the dark, wear reflective clothing, including a reflective vest.

    Friday, February 4, 2022

      • Rest Day
      • Tip:        Read a book on sports nutrition and think about some ways to improve your diet. Start by cutting down on junk food, sugar and alcohol.

    Saturday, February 5, 2022

      • Distance:   3-5 miles
      • Goal:      Easy recovery day
      • Tip:        Be careful if you are training in cold weather. When running on ice or snow, run with short, choppy strides to maintain your balance and avoid slipping or falling. Remember to run into the wind at the beginning of your run so you will have a tail wind at the end.

    Sunday, February 6, 2022

      • Distance:   5-8 miles
      • Goal:      Increase last week’s long run by one mile
      • Tip:        If you are running on a treadmill, adjust the elevation to 1.0 to account for the wind resistance when running outdoors. Otherwise, you may think you are running faster than you would be if running in the elements.

    February 7 – February 13, 2022

     

    Overview: You will continue running 4-5 days per week with the range of the daily runs and weekly long run becoming longer. Now is the time to consider using a Garmin product for a scientific approach to training. Visit Garmin  here to check out their entire range of products to see if one will work for you. Join our 10 Mile Intermediate/Advanced Virtual Training Facebook group.

    Monday, February 7, 2022

      • Rest Day
      • Tip:        Rest days are an important part of a training program as they help your body in assimilating the gains from your training days. You can always do yoga, Pilates, and easy stretching on a day off.

    Tuesday, February 8, 2022

      • Distance:   3-6 miles
      • Goal:      Easy recovery day
      • Tip:        Don’t be surprised if your legs are still tired from Sunday’s long run. Try to stretch after the end of the run. Do not stretch before the run with cold muscles. 

    Wednesday,  February 9, 2022

      • Distance:   4-7 miles
      • Goal:      Include 2-3 miles of aerobic intervals of 15 seconds hard, 45 seconds easy
      • Tip:        To warm up, run easy for the first mile, then pick up the pace for 15 seconds (THIS IS NOT A SPRINT!), jog for 45 seconds and repeat until you have run 1-3 miles. Finish with a one-mile cool-down jog. For those running a total of 3 miles, include 1 mile of aerobic intervals. For those running 4 miles, include 2 miles of aerobic intervals. For those running a total of 5-7 miles, include 3 miles of aerobic intervals. If you only ran one or two miles of aerobic intervals last week, try adding an additional mile of aerobic intervals this week. You should not be huffing and puffing or be out of breath during this workout. If you are, you may be running too fast. The purpose of this workout is to work on leg turnover and prepare you for the next few weeks when your speed work will involve running at a fast pace for an extended time.

    Thursday, February 10, 2022

      • Distance:   3-5 miles
      • Goal:      Increase your easy day run by one mile
      • Tip:        For safety reasons, do not wear ear buds or headphones if running in an isolated area or on a road with traffic. Run towards traffic. Be aware of your surroundings at all times.

    Friday, February 11, 2022

      • Rest Day
      • Tip:        It is important to take this day off to let your legs recover because of the upcoming Sunday’s long run. You will feel stronger when you take a day off.

    Saturday, February 12, 2022

      • Distance:   3-5 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 are bigger than you and do not always honor the right of way.

    Sunday, February 13, 2022

      • Distance:   5-8 miles
      • Goal:      Long run at conversational pace
      • Tip:        Staying hydrated during your long run is very important. Consider training with the same drink that will be served on race day by drinking Gatorade Endurance Formula, the Official Sports Fuel Provider of the Cherry Blossom Ten Mile. For more information about Gatorade Endurance Formula, click here.

    February 14 – February 20, 2022

    Overview:  You are now beginning your fourth week of training. Daily runs continue to increase as does the weekly long run. You should start feeling stronger now and may want to increase the distance of your daily training run. Don’t forget to join the 10 Mile Intermediate/Advanced Virtual Training Facebook page to share your training experience.

    Monday, February 14, 2022  

      • Rest Day
      • Tip:        Enjoy Valentine’s Day with a day off. If you want to stretch today, first go for a walk or bike ride (indoors or outdoors depending upon where you live) to warm up your muscles. Never stretch cold muscles! Find a Yoga or Pilates class to help with flexibility and core strength.

    Tuesday, February 15, 2022  

      • Distance:   3-5 miles
      • Goal:      Easy run to recover from Sunday’s long run
      • Tip:        A training partner can help you maintain your motivation. Contact your local running club or running store for help in finding a partner or a running group. If you are looking for a training partner or a running group to help with motivation, our 10 Mile Intermediate/Advanced Virtual Training Facebook page may help you find one. You can also contact your local running club. Visit the RRCA to find a running club near you.

    Wednesday, February 16, 2022  

      • Distance:   4-6 miles
      • Goal:      Include 3 miles of aerobic intervals of 15 seconds hard/45 seconds easy.
      • Tip:        To warm up, run easy for the first mile, then pick up the pace for 15 seconds (THIS IS NOT A SPRINT!), jog for 45 seconds and repeat until you have run 1-3 miles. Finish with a one-mile cool-down jog. For those running a total of 3 miles, include 1 mile of aerobic intervals. For those running 4 miles, include 2 miles of aerobic intervals. For those running a total of 5-7 miles, include 3 miles of aerobic intervals. If you only ran one or two miles of aerobic intervals last week, try adding an additional mile of aerobic intervals this week. You should not be huffing and puffing or be out of breath during this workout. If you are, you may be running too hard. The purpose of this workout is to work on leg turnover and prepare you for the next few weeks when you will be running at a fast pace for a longer distance.

    Thursday, February 17, 2022

      • Distance:   3-5 miles
      • Goal:      Easy jog to recover from yesterday’s workout
      • Tip:        Always maintain a conversational pace while running on a recovery day. Keep the effort at 60-70% on your heart monitor or 90-120 seconds per mile slower than your 10K race pace.

    Friday, February 18, 2022  

      • Rest Day
      • Tip:        Go for a walk to loosen up your legs to prepare for the weekend’s hard work. Do some light stretching of your calves, hamstrings and quadriceps.

    Saturday, February 19, 2022

      • Distance:   3-5 miles
      • Goal:      Easy run
      • Tip:        Try to stay relaxed while running. Try to make your arms swing like a pendulum.

    Sunday, February 20, 2022

      • Distance:   6-9 miles
      • Goal:      Increase your weekly long run by one mile.
      • Tip:        Congratulations! You have just finished your first month of training. Six weeks to go before the Credit Union Cherry Blossom.

    February 21 – February 27, 2022

    Overview: The intensity picks up this week and the speed workout changes. You will continue to increase your Sunday long run to prepare you for the race. Try running a few more miles focusing on increasing the distance of the weekly long run. For extra motivation, log onto our 10 Mile Intermediate/Advanced Virtual Training Facebook page.

    Monday, February 21, 2022

      • Rest Day
      • Tip:        Check your shoes for wear. It might be time to think about getting a new pair of shoes. Many runners have two pairs and alternate running in them. They always have an old pair already broken in and a new pair they are breaking in. Many shoes wear out in the mid-sole after 300-500 miles, even though the bottom of the shoe does not show much wear. Start tracking the mileage on each shoe. If you need new running shoes, visit Potomac River Running, our official retail partner, with 9 stores throughout the Washington Metropolitan area. They have the latest running shoes made by ASICS, our official shoe and apparel sponsor, and will make sure that you are fitted to the right shoe for you.

    Tuesday, February 22, 2022  

      • Distance:   3-5 miles
      • Goal:      Run easy to recover from your longest long run so far.
      • Tip:        While running try to visualize yourself floating in the air. Stay relaxed and let your arms swing like a pendulum.

    Wednesday, February 23, 2022  

      • Distance:   4-7 miles
      • Goal:      After a mile warm up, run 2 minutes hard, jog for 2 minutes and repeat 8 times for a total of 32 minutes. The 2 minutes hard IS NOT A SPRINT. Finish with an easy cool-down jog of at least one mile.
      • Tip:        For the two-minute hard portion of the workout, try to run at your 5K or 10K race effort. If you do not know your race pace, the effort should be somewhat difficult and involves some huffing and puffing, especially at the end of the workout. If you want an idea of how fast you are running, find a local track or measured course. If using a treadmill, make sure the elevation is set at 1.0.

    Thursday, February 24, 2022  

      • Distance:   3-5 miles             
      • Goal:     Easy run to recover from yesterday’s speed session
      • Tip:        You may feel stiff and sore from yesterday’s workouts. The effort should    become easier in the next few weeks.

    Friday, February 25, 2022  

      • Rest Day
      • Tip:        Don’t worry if your appetite is increasing. Your body needs more fuel because of increased mileage and intensity. Make sure your diet includes complex carbohydrates and try to avoid junk food.

    Saturday, February 26, 2022

      • Distance:   3-6 miles
      • Goal:      Easy recovery run
      • Tip:         Remember to stretch after every run.

    Sunday, February 27, 2022  

      • Distance:   7-10 miles
      • Goal:      Long run
      • Tip:        For those with a specific time goal for the race, run a mile or two at your projected Credit Union Cherry Blossom race pace near the end of the long run to see what the effort feels like during a long run. Keep the rest of the run at a conversational pace. Heart rate should stay in 60-75% range.

    February 28 – March 6, 2022

    Overview:      You are now entering your second half of the training program. If you have been following the program, you are on your way to a great 10-mile race on April 3. Visit our 10 Mile Intermediate/Advanced Virtual Training Facebook page to see what your fellow runners are doing. 

    Monday, February 28, 2022

      • Rest Day        
      • Tip:        Take a look at how far you have come in five weeks. Congratulate yourself on your effort so far.

    Tuesday, March 1, 2022

      • Distance:   4-6 miles
      • Goal:     Easy recovery run
      • Tip:        If you can run on a course with rolling hills, you will be getting a bonus because hills will make you stronger. Expect your heart rate to go above 75% on the uphill sections.

    Wednesday, March 2, 2022

      • Distance:   4-7 miles
      • Goal:     After a mile warm up, run 2 minutes hard, jog for 2 minutes and repeat 8           times for a total of 32 minutes. The 2-minute hard segments ARE NOT A SPRINT. Finish with an easy cool-down jog of at least one mile.
      • Tip:        Try to run the two-minute segments at your 5K or 10K race effort. If you do not know your race pace, the effort should be somewhat difficult and involve some huffing and puffing, especially at the end of the workout.

    Thursday, March 3, 2022

      • Distance:   4-6 miles
      • Goal:     Go easy to recover from yesterday’s hard workout.
      • Tip:        Wear sunglasses with UV protection to keep your eyes safe on sunny days.

    Friday, March 4, 2022

      • Rest Day
      • Tip:        Do not be concerned if you are still feeling tired and sore from Wednesday’s workout. That is a normal feeling.

    Saturday, March 5, 2022

      • Distance:   4-6 miles
      • Goal:     Easy recovery run before Sunday’s long run.
      • Tip:        Four weeks left in training before the Credit Union Cherry Blossom race. Make sure that you are getting enough sleep. Keep easy runs at a conversational effort.

    Sunday, March 6, 2022

      • Distance:   8-11 miles
      • Goal:      Increase weekly long run by one mile. Keep it conversational.      
      • Tip:        The long runs should start to feel easier. For those of you dreaming about running a marathon, this ten-week program can be a springboard to a fall marathon. For those with a specific time goal for the race, run a mile or two at your projected Credit Union Cherry Blossom race pace near the end of the long run to see what the effort feels like.

    Week of March 7 – March 13, 2022

    Overview:  You are now beginning the last few weeks of hard training. Workouts continue to increase in distance, especially the long run. The long run should be getting easier now that you are getting into better shape. You might even notice that you have lost a couple of pounds. Link up with your fellow runners on our 10 Mile Intermediate/Advanced Virtual Training Facebook page.

    Monday, March 7, 2022

      • Rest Day
      • Tip:        If weight training is a regular part of your weekly activities, consider cutting back on your intensity until race day

    Tuesday, March 8, 2022

      • Distance:   3-5 miles
      • Goal:      Easy day after long run
      • Tip:         Remember to stretch

    Wednesday, March 9, 2022

      • Distance:   5-7 miles
      • Goal:     After a mile warm up, run 2 minutes hard, jog for 2 minutes and repeat 9           times for a total of 36 minutes. The 2-minute hard segments ARE NOT A SPRINT. Instead, try to stay relaxed while working a bit harder. Finish with an easy cool-down jog of at least one mile.
      • Tip:        For the hard portion of the workout, try to run at your 5K or 10K race effort (80-85% of maximum heart rate by the end of the workout). If you do not know your race pace, the effort should be somewhat difficult and involve some huffing and puffing, especially at the end of the workout.

    Thursday, March 10, 2022

      • Distance:   4-6 miles
      • Goal:     Easy recovery run after yesterday’s hard workout
      • Tip:        Consider signing up for a 5K or 10K race either this weekend or next. A race can help in your mental preparation for the Credit Union Cherry Blossom in which you can practice the various steps of race-day preparation (pre-race meal; setting aside your racing gear, number and transponder timing “chip” (likely adhered to the back of your number) the night before; getting to the race site on time; parking and allowing time for using the porta-potty, etc.)

    Friday, March 11, 2022

      • Rest Day
      • Tip:        Rest days are very important. Your body assimilates the training that you have been doing, helping to make you stronger and faster.

    Saturday, March 12, 2022

      • Distance:   4-6 miles
      • Goal:      Easy recovery run
      • Tip:        Every mile that you run will make you stronger to race the Credit Union Cherry Blossom.

    Sunday, March 13, 2022

      • Distance:   8-11 miles
      • Goal:      Increase the long run by one mile
      • Tip:        Only 3 weeks to go. Run at a conversational effort. You only have one long run remaining on your training schedule. If you did not run a race yesterday, try to run a couple of Credit Union Cherry Blossom predicted race pace miles during the middle of the long run to see how your body reacts to the pace. If you ran a race on Saturday, run at a very easy pace. Continue to hydrate with Gatorade Endurance Formula, the Official Sports Fuel Provider of the Cherry Blossom 10 Mile Race, to get the most out of your training and be able to perform at your best on race day. For details about Gatorade Endurance Formula, click here.

    Week of March 14 – March 20, 2022

    Overview:  This is the last week of hard training. The end is in sight. Continue to focus on the weekly long run. The two minute hard-easy runs continue. Visit our 10 Mile Intermediate/Advanced Virtual Training Facebook page and share your favorite running course.

    Monday, March 14, 2022

      • Rest Day
      • Tip:        Think about running a St. Patrick’s Day race this weekend. A 5K or 10K race may help you to mentally prepare for the Credit Union Cherry Blossom and give you a pre-race practice run that includes the various steps of race-day preparation, including what to eat for breakfast and emptying your bladder and bowels.

    Tuesday, March 15, 2022

      • Distance:   3-5 miles
      • Goal:      Easy run especially if you increased the distance of your long run
      • Tip:        Think how hard these runs used to be when you started training for the Credit Union Cherry Blossom. Think how much easier your runs have become  since  January and early February.

    Wednesday, March 16, 2022

      • Distance:   4-7 miles
      • Goal:      After a mile warm up, run 2 minutes hard, jog for 2 minutes and repeat 10 times for a total of 40 minutes. The 2-minute hard segment IS NOT A SPRINT. Instead, it is a surge in which you try to stay relaxed while working hard. Finish with an easy cool-down jog of at least one mile.
      • Tip:        For the hard portion of the workout, try to run at your 5K or 10K race effort. If you do not know your race pace, the effort should be somewhat difficult and involve some huffing and puffing, especially at the end of the workout.

    Thursday, March 17, 2022

      • Distance:   3-5 miles
      • Goal:      Enjoy St. Patrick’s Day with an easy recovery run to recover from your last speed session
      • Tip:         Remember to stretch after each run

    Friday, March 18, 2022

      • Rest Day
      • Tip:          Only two weeks to go. Your last long run is coming up on Sunday.

    Saturday, March 19, 2022

      • Distance:   4-6 miles
      • Goal:      Easy run or 5K or 10K race
      • Tip:        Think about what clothing you are going to wear on race day. Visit Potomac River Running, our official retail partner, with 9 stores throughout the Washington Metropolitan area. They have the latest shoes and high-tech apparel including from ASICS, our official shoe and apparel sponsor. You can also visit them online if you are not in the Washington, D.C. area.

    Sunday, March 20, 2022

      • Distance:   10-12 miles
      • Goal:      Easy long run
      • Tip:        If you did not run a race yesterday, try to run a couple of Credit Union Cherry Blossom predicted race pace miles during the middle of the long run to see how your body reacts to the pace. If you ran a race on Saturday, run at a very easy pace. If you decided to run a race today, go out for an easy run afterwards to get  your mileage up to the suggested total of 10-12 miles for the day.

    Week of March 21 – March 27, 2022

    Overview: You are now starting to taper for the Credit Union Cherry Blossom. This week will be moderate in intensity. The last week is very easy. The hard part of your training has been completed and the remainder will consistently primarily of easy running. Too much hard running the last couple of weeks before a long race can leave you tired on race day, with disappointing race results. For tips from fellow runners, go to our 10 Mile Intermediate/Advanced Virtual Training Facebook page.

    Monday, March 21, 2022

      • Rest Day
      • Tip:        Go for an easy walk or take a Yoga class to help your flexibility.

    Tuesday, March 22, 2022

      • Distance:   3-5 miles
      • Goal:      Easy run at conversational pace
      • Tip:         When tapering, it is normal to feel strong and frisky. Resist the effort to run too hard during the taper.

    Wednesday, March 23, 2022

      • Distance:   4-6 miles
      • Goal:      Easy run
      • Tip:        Throw in one or two miles in the middle of the run at projected race pace to see how it feels.

    Thursday, March 24, 2022

      • Rest Day
      • Tip:        Most of your training is over. You will start having more days off. Remember to stretch on days off.

    Friday, March 25, 2022

      • Distance:   5-8 miles
      • Goal:      Easy run
      • Tip:        Run one mile at your Credit Union Cherry Blossom race pace to see how it feels when you are rested.

    Saturday, March 26, 2022

      • Rest Day  Optional easy 2-3 miles for those who have trained at the higher range of the Intermediate Program
      • Tip:          You should start feeling stronger after these days off and/or easy days

    Sunday, March 27, 2022

      • Distance:   7-9 miles
      • Goal:      Last long run
      • Tip:        Consider including 2-3 miles at projected Credit Union Cherry Blossom pace at the end of the run. The more race-pace miles you run, the more you are likely to be able to hold that pace for 10 miles.

    Week of March 28 – Apr. 3, 2022

    Overview: This is your taper week, meaning very little running. There is no training benefit to running hard during the week before the race. The danger is not being sufficiently rested and being tired on race day. See how your fellow runners are doing by going our 10 Mile Intermediate/Advanced Virtual Training Facebook page.

    Monday, March 28, 2022

      • Rest Day
      • Tip:        Less than one week to go. Your main goal now should be making sure you are fully rested on Sunday.

    Tuesday, March 29, 2022

      • Distance:   4-6 miles
      • Goal:      Easy run
      • Tip:        Make sure you are stretching and staying hydrated. Consider using Gatorade Endurance Formula, the Official Sports Fuel Provider of the Cherry Blossom Ten Mile that will be provided on race day. For more information about Gatorade Endurance Formula, click here.

    Wednesday, March 30, 2022

      • Rest Day
      • Tip:        REST, REST, REST

    Thursday, March 31, 2022

      • Distance:   3-5 miles
      • Goal:      Very slow jog
      • Tip:         This will be your last run until the Credit Union Cherry Blossom. You should go out very leisurely. Start mentally preparing for the race.

    Friday, April 1, 2022

      • Rest Day
      • Tip:         You can do an optional 2-3 mile run  at a very easy effort. You should go out very leisurely. Consider picking up your packet at the Health & Fitness Expo Presented by Wegmans at the National Building Museum after it opens at 3:00 P.M., if possible. 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

      • Rest Day
      • 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 A.M., an hour before the 7:30 A.M. start. With Metro unavailable for getting to the race, check the race website for recommended transportation alternatives. 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 10 to 15 minutes. AVOID GOING OUT TOO FAST. Run for the first few minutes comfortably. Zigzagging around other runners during the first mile when the course is the most crowded is counter-productive. The few seconds you save at the beginning may cost you minutes at the end of the race because of expending needless energy. Slowly pick up your pace until you are at your goal pace by the end of the first mile. Try to run steady and comfortably. You can always pick up the pace the last few miles. GOOD LUCK!

    Week of April 4– April 10, 2022

    Take Monday and Tuesday off to recover from your hard effort. You can resume running short and easy (2-3 miles) on Wednesday, Friday and Sunday. Do not race this week and do not do any speed work. You can resume your long run the following Sunday of 6-10 miles. After 10-14 days, you can resume normal training. Remember: Because you raced ten miles, you need to take it easy for ten days to let your body fully recover. You now have the training base to run a fall half-marathon or even a full marathon. The key to staying is shape is to continue a weekly long run. Many local running clubs have group marathon training programs if you are interested. Share your experience on our 10 Mile Intermediate/Advanced Virtual Training Facebook page. Get ready for 2023, the 50th Anniversary Running of the Cherry Blossom Race!