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ASICS Intermediate Training

Kirt West Intermediate Ten Mile Training Program Presented by ASICS

Week of March 7 – March 13, 2022


Overview:  You are now beginning the last few weeks of hard training. Workouts continue to increase in distance, especially the long run. The long run should be getting easier now that you are getting into better shape. You might even notice that you have lost a couple of pounds. Link up with your fellow runners on our 10 Mile Intermediate/Advanced Virtual Training Facebook page.

Monday, March 7, 2022

    • Rest Day
    • Tip:        If weight training is a regular part of your weekly activities, consider cutting back on your intensity until race day

Tuesday, March 8, 2022

    • Distance:   3-5 miles
    • Goal:      Easy day after long run
    • Tip:         Remember to stretch

Wednesday, March 9, 2022

    • Distance:   5-7 miles
    • Goal:     After a mile warm up, run 2 minutes hard, jog for 2 minutes and repeat 9           times for a total of 36 minutes. The 2-minute hard segments ARE NOT A SPRINT. Instead, try to stay relaxed while working a bit harder. 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 (80-85% of maximum heart rate by the end of the workout). 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 10, 2022

    • Distance:   4-6 miles
    • Goal:     Easy recovery run after yesterday’s hard workout
    • Tip:        Consider signing up for a 5K or 10K race either this weekend or next. A race can help in your mental preparation for the Credit Union Cherry Blossom in which you can practice the various steps of race-day preparation (pre-race meal; setting aside your racing gear, number and transponder timing “chip” (likely adhered to the back of your number) the night before; getting to the race site on time; parking and allowing time for using the porta-potty, etc.)

Friday, March 11, 2022

    • Rest Day
    • Tip:        Rest days are very important. Your body assimilates the training that you have been doing, helping to make you stronger and faster.

Saturday, March 12, 2022

    • Distance:   4-6 miles
    • Goal:      Easy recovery run
    • Tip:        Every mile that you run will make you stronger to race the Credit Union Cherry Blossom.

Sunday, March 13, 2022

    • Distance:   8-11 miles
    • Goal:      Increase the long run by one mile
    • Tip:        Only 3 weeks to go. Run at a conversational effort. You only have one long run remaining on your training schedule. 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. Continue to hydrate with Gatorade Endurance Formula, the Official Sports Fuel Provider of the Cherry Blossom 10 Mile Race, to get the most out of your training and be able to perform at your best on race day. For details about Gatorade Endurance Formula, click here.