T-Shirt Art Design Contest Now Open


ASICS Intermediate Training

Kirt West Intermediate Ten Mile Training Program Presented by ASICS

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.