10 Miler – Virtual Training Program (FREE Week #1)

There are some members of the team who are training for the Cherry Blossom 10 Miler in April. In order to get the body used to running for 10 miles and keeping a decent pace, it’s always great to have a training program. Fortunately, the Cherry Blossom Credit Union provided a free virtual training program (see below). This is to start on Monday, February 1st. If you don’t start tomorrow, you could start anytime. Just keep track of your progress and gauge your success. I will post training program for next week as well.

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Feb. 1 – Monday
Time: 30 minutes
Goal: Walk for 1 minute and then run for 2 minutes. Do this 10 times.
Tip: Always begin walking to warm up your legs. After a couple of minutes, begin walking faster and faster until you start jogging. The jogging portion should not be a sprint.

Feb. 2 – Tuesday
Time: 21 minutes
Goal: Walk 1 minute, run 2 minutes (a total of 7 times).
Tip: Find a running shoe specialty store to get properly fitted with a good pair of running shoes that will work for you. The kind of shoe you should use will depend upon the structure of your foot, your gait, size, etc. Do not try to train in cross trainers or a pair of running shoes that are more than 6 months old.

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Feb. 3 – Wednesday
Rest Day
Tip: Rest days are important to let your body recover from using different muscles. If you are used to other kinds of aerobic activities, you may want to consider cutting back during this training program, especially in the month of March.

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Feb. 4 – Thursday
Time: 32 minutes
Goal: Walk 1 minute, run 3 minutes (8 times).
Tip: The running portion of your workout should not be a sprint but instead a slow acceleration from your walk.

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Feb. 5 – Friday
Rest Day
Tip: You may want to think about doing light upper body weights as part of your preparation for Cherry Blossom.

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Feb. 6 – Saturday
Time: 24 minutes
Goal: Walk 1 minute, run 3 minutes (6 times).
Tip: You may be feeling stiff and sore after these first few days. There is nothing to be worried about. That is a normal feeling that will eventually go away as your muscles get used to running.

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Feb. 7 – Sunday
Time: 36 minutes.
Goal: Walk 1 minute, run 2 minutes (12 times).
Tip: When running in the cold, try to start running into the wind so that you will have the wind at your back at the end. It is very uncomfortable to have to head back into a cold wind after you have worked up a sweat running with a tailwind.