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ASICS Intermediate Training

Kirt West Intermediate Ten Mile Training Program Presented by ASICS

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.