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ASICS Intermediate Training

Kirt West Intermediate Ten Mile Training Program Presented by ASICS

Week of March 21 – March 27, 2022

Overview: You are now starting to taper for the Credit Union Cherry Blossom. This week will be moderate in intensity. The last week is very easy. The hard part of your training has been completed and the remainder will consistently primarily of easy running. Too much hard running the last couple of weeks before a long race can leave you tired on race day, with disappointing race results. For tips from fellow runners, go to our 10 Mile Intermediate/Advanced Virtual Training Facebook page.

Monday, March 21, 2022

    • Rest Day
    • Tip:        Go for an easy walk or take a Yoga class to help your flexibility.

Tuesday, March 22, 2022

    • Distance:   3-5 miles
    • Goal:      Easy run at conversational pace
    • Tip:         When tapering, it is normal to feel strong and frisky. Resist the effort to run too hard during the taper.

Wednesday, March 23, 2022

    • Distance:   4-6 miles
    • Goal:      Easy run
    • Tip:        Throw in one or two miles in the middle of the run at projected race pace to see how it feels.

Thursday, March 24, 2022

    • Rest Day
    • Tip:        Most of your training is over. You will start having more days off. Remember to stretch on days off.

Friday, March 25, 2022

    • Distance:   5-8 miles
    • Goal:      Easy run
    • Tip:        Run one mile at your Credit Union Cherry Blossom race pace to see how it feels when you are rested.

Saturday, March 26, 2022

    • Rest Day  Optional easy 2-3 miles for those who have trained at the higher range of the Intermediate Program
    • Tip:          You should start feeling stronger after these days off and/or easy days

Sunday, March 27, 2022

    • Distance:   7-9 miles
    • Goal:      Last long run
    • Tip:        Consider including 2-3 miles at projected Credit Union Cherry Blossom pace at the end of the run. The more race-pace miles you run, the more you are likely to be able to hold that pace for 10 miles.