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ASICS Intermediate Training

Kirt West Intermediate Ten Mile Training Program Presented by ASICS

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.