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ASICS Intermediate Training

Kirt West Intermediate Ten Mile Training Program Presented by ASICS

Week of March 28 – Apr. 3, 2022


Overview: This is your taper week, meaning very little running. There is no training benefit to running hard during the week before the race. The danger is not being sufficiently rested and being tired on race day. See how your fellow runners are doing by going to our 10 Mile Intermediate/Advanced Virtual Training Facebook page.

Monday, March 28, 2022

    • Rest Day
    • Tip:        Less than one week to go. Your main goal now should be making sure you are fully rested on Sunday.

Tuesday, March 29, 2022

    • Distance:   4-6 miles
    • Goal:      Easy run
    • Tip:        Make sure you are stretching and staying hydrated. Consider using Gatorade Endurance Formula, the Official Sports Fuel Provider of the Cherry Blossom Ten Mile that will be provided on race day. For more information about Gatorade Endurance Formula, click here.

Wednesday, March 30, 2022

    • Rest Day
    • Tip:        REST, REST, REST

Thursday, March 31, 2022

    • Distance:   3-5 miles
    • Goal:      Very slow jog
    • Tip:         This will be your last run until the Credit Union Cherry Blossom. You should go out very leisurely. Start mentally preparing for the race.

Friday, April 1, 2022

    • Rest Day
    • Tip:         You can do an optional 2-3 mile run  at a very easy effort. You should go out very leisurely. Consider picking up your packet at the Health & Fitness Expo Presented by Wegmans at the National Building Museum after it opens at 3:00 P.M., if possible. This will mean less time on your feet on Saturday. Remember there is no packet pick-up at the race site on Sunday.

Saturday, April 2, 2022

    • Rest Day
    • Tip:        Today is the last day to pick up your number at the Health and Fitness Expo presented by Wegmans at the National Building Museum between 9:00 A.M. and 5:00 P.M. You can speed up the process by bringing your confirmation email or having it on your mobile device. Take advantage of the merchants and pick up some great running gear. Eat a nice pasta dinner. Lay out your running gear the night before the race and pin your number on the race singlet or shirt. Check the race website to review transportation options. Although Metro will be not be open for getting to the race, it will be available for your return from the race. The race starts at 7:30 A.M. With your training done, you can plan how to help the race be an environmentally friendly event by reviewing our sustainability page at https://www.cherryblossom.org/about/sustainability/.

Sunday, April 3, 2022


    • Tip:        Try to get to the race by 6:30 A.M., an hour before the 7:30 A.M. start. With Metro unavailable for getting to the race, check the race website for recommended transportation alternatives. Metro will be open for your trip home after the race. After you arrive, place your gear in the clear plastic bag-check bag you received at packet-pick-up and check it at the UPS Bag Check trucks; get in line early for the porta-potties. Closely follow the announcements regarding the appropriate time to assemble at the starting line. Line up with your pre-assigned wave at the start. Run easy for the first 10 to 15 minutes. AVOID GOING OUT TOO FAST. Run for the first few minutes comfortably. Zigzagging around other runners during the first mile when the course is the most crowded is counter-productive. The few seconds you save at the beginning may cost you minutes at the end of the race because of expending needless energy. Slowly pick up your pace until you are at your goal pace by the end of the first mile. Try to run steady and comfortably. You can always pick up the pace the last few miles. GOOD LUCK!