Coach Carlamae and Coach Kimela’s Intermediate 10 Mile Training Program Presented by ASICS

Overview: Thanks to the support of ASICS, the ten-week Intermediate 10 Mile 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 10 Mile race. It consists of 4-5 days of training that slowly increase in mileage and intensity. Each day you will see a range of mileage in the weekly email. You should choose what works best for you. 

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January 27 – February 2, 2025

Monday, January 27, 2025

• • 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 Fitness Tracker watch or app for a scientific approach to training. If you are unsure about what your heart rate training zones should be, send an email to coach@cherryblossom.org and Coach Carlamae and Coach Kimela will try to help you determine what those ranges should be. There should be no heavy breathing 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.

• • 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 29

• • 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.

• • 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. They have the latest running shoes and apparel, including outstanding models from ASICS, our official shoe and apparel sponsor.

• • 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.

• • 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.

• • 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.