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ASICS Intermediate Training

Kirt West Intermediate Ten Mile Training Program Presented by ASICS

Week of March 14 – March 20, 2022

Overview:  This is the last week of hard training. The end is in sight. Continue to focus on the weekly long run. The two minute hard-easy runs continue. Visit our 10 Mile Intermediate/Advanced Virtual Training Facebook page and share your favorite running course.

Monday, March 14, 2022

    • Rest Day
    • Tip:        Think about running a St. Patrick’s Day race this weekend. A 5K or 10K race may help you to mentally prepare for the Credit Union Cherry Blossom and give you a pre-race practice run that includes the various steps of race-day preparation, including what to eat for breakfast and emptying your bladder and bowels.

Tuesday, March 15, 2022

    • Distance:   3-5 miles
    • Goal:      Easy run especially if you increased the distance of your long run
    • Tip:        Think how hard these runs used to be when you started training for the Credit Union Cherry Blossom. Think how much easier your runs have become  since  January and early February.

Wednesday, March 16, 2022

    • Distance:   4-7 miles
    • Goal:      After a mile warm up, run 2 minutes hard, jog for 2 minutes and repeat 10 times for a total of 40 minutes. The 2-minute hard segment IS NOT A SPRINT. Instead, it is a surge in which you try to stay relaxed while working hard. Finish with an easy cool-down jog of at least one mile.
    • Tip:        For the 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 involve some huffing and puffing, especially at the end of the workout.

Thursday, March 17, 2022

    • Distance:   3-5 miles
    • Goal:      Enjoy St. Patrick’s Day with an easy recovery run to recover from your last speed session
    • Tip:         Remember to stretch after each run

Friday, March 18, 2022

    • Rest Day
    • Tip:          Only two weeks to go. Your last long run is coming up on Sunday.

Saturday, March 19, 2022

    • Distance:   4-6 miles
    • Goal:      Easy run or 5K or 10K race
    • Tip:        Think about what clothing you are going to wear on race day. Visit Potomac River Running, our official retail partner, with 9 stores throughout the Washington Metropolitan area. They have the latest shoes and high-tech apparel including from ASICS, our official shoe and apparel sponsor. You can also visit them online if you are not in the Washington, D.C. area.

Sunday, March 20, 2022

    • Distance:   10-12 miles
    • Goal:      Easy long run
    • Tip:        If you did not run a race yesterday, try to run a couple of Credit Union Cherry Blossom predicted race pace miles during the middle of the long run to see how your body reacts to the pace. If you ran a race on Saturday, run at a very easy pace. If you decided to run a race today, go out for an easy run afterwards to get  your mileage up to the suggested total of 10-12 miles for the day.