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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 Advanced Training Program or the Coach West Beginner 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.