Coach Carlamae and Coach Kimela’s Intermediate 10 Mile Training Program Presented by ASICS

This FREE ten-week online training program, which begins on Monday, January 27, 2025, is designed for any runner who has successfully completed a 5K or 10K race in the past year, or any runner who consistently runs 2-3 miles a day three or four times per week in the past year. It is rigorous training program and each runner should have medical clearance before starting the training program.

The Intermediate Program generally calls for running 5 days per week and includes a long run. The daily workout will be listed in terms of a range. For instance, if the goal for a particular day is listed as 2-4 miles, then:

• Those runners who have never trained for a 10 mile race and who run the minimum recommended for participation in the Intermediate Program should limit themselves to 2 miles.
• Runners who have a larger training base, such as running 15-20 miles per week, may want to choose the higher mileage option.

Those runners who average 20+ miles per week with a long run of 6-8 miles may want to consider signing up for the Advanced Program.

The Intermediate training program incorporates some speedwork and can be used by those runners who want to be competitive. However, runners who are trying to run a Personal Best should consider the Advanced Program. The speedwork will help to increase your anaerobic threshold whether or not you plan to race all out.

Questions about the program and whether it is the right program for you can be sent to Coach Carlamae and Coach Kimela at coach@cherryblossom.org.

If you have any technical questions about the virtual training program (problems receiving daily emails, want to change to the beginner’s program or the advanced program or want to cancel the program), contact vt@cherryblossom.org.

Note: If you already signed up for a training program when you registered for the race, you do not need to do so again here. Only sign up here if you have not yet signed up for a training program.