T-Shirt Art Design Contest Now Open

   

ASICS Intermediate Training

Kirt West Intermediate Ten Mile Training Program Presented by ASICS

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.