Kirt West Beginner 5K Training Program Presented by ASICS

July 12 – July 18, 2021

Overview:  Thanks to the support of ASICS and Garmin, the Kirt West Beginners 5K Training program is the beginning of your transformation into a runner or a return to consistent running, culminating in the 2021 Credit Union Cherry Blossom 5K Run-Walk on September 12, 2021. You will start off with a walk-run approach where for the first few days you will only run for 1 minute at a time, followed by a walking break. You will then gradually build up the running portions of your workouts. Don’t worry. Thousands have followed this program and successfully completed the 5K race.

Summer Running: Most runners will be training during the summer where extra precautions should be taken.  Drink plenty of liquids and stay hydrated.  Consider drinking Gatorade, the Official Sports Fuel Provider of the Credit Cherry Blossom Ten Mile.  If possible, try to train early in the day or at night to avoid high temperatures and exposure to the sun.

Returning Runners: If you are a former runner, you may want to walk less and run more, or you may find this program too basic and should consider the Runcoach Intermediate program. If you decide to change to the Runcoach program, please send an email to vtswitch@cherryblossom.org requesting to be removed from the Beginners Program and go to https://www.cherryblossom.org/pre-race/training/runcoach-int-adv-training/ to register for the Runcoach progam.

Tracking Your Fitness: As you start your training, consider using a Garmin product for a scientific approach to training. Visit Garmin at https://buy.garmin.com/en-US/US/cIntoSports-cRunning-p1.html to check out their entire range of products to see if one will work for you.

Join the Group: Want your virtual training to be more interactive? Join our Facebook group at: https://www.facebook.com/groups/CUCBVT5K 

Monday, July 12

• • Time:  20 minutes
  • Goal: Walk for 4 minutes and then jog or run for 1 minute (4 times)

Tuesday, July 13

• • Time:  25 minutes
  • Goal:   Walk for 25 minutes at a brisk pace

Wednesday, July 14

• • Rest Day

Thursday, July 15, 2021 

• • Time:  25 minutes
  • Goal:   Walk 4 minutes, run 1 minutes (5 times)

Friday, July 16, 2021

• • Rest Day

Saturday, July 17, 2021 

• • Time: 20 minutes
  • Goal: Walk 4 minutes, run 1 minute (4 times)

Sunday, July 18, 2021

• • Time:  25 minutes
  • Goal:  Walk 3 minutes, run 2 minutes (5 times)

July 19 – July 25, 2021

Overview: Week 2 has you increasing your running time while decreasing your walking breaks. Returning runners have the option of fewer or no walking breaks. Rest days are built into the schedule to ensure that your body has adequate time to recover. Don’t be surprised if you are stiff and sore after the workouts. This is quite normal. If possible, try to train early in the day or at night to avoid high temperatures and exposure to the sun.  Want your virtual training to be more interactive? Join our Facebook group at: https://www.facebook.com/groups/CUCBVT5K.

Monday, July 19, 2021

• • Rest Day

Tuesday, July 20, 2021

• • Time: 25 minutes
  • Goal: Walk 3 minutes, run 2 minutes (5 times)

Wednesday, July 21, 2021

• • Time:  15 minutes
  • Goal:  Walk 2 minutes, run 3 minutes (3 times)

Thursday, July 22, 2021 

• • Rest Day

Friday, July 23, 2021 

• • Time: 30 minutes
  • Goal: Walk 3 minutes, run 2 minutes (6 times)

Saturday, July 24, 2021

• • Time:  25 minutes
  • Goal:   Walk 2 minutes, run 3 minutes (5 times)

Sunday, July 25, 2021

• • Rest Day

July 26 – August 1, 2021

Overview: Week 3 will have you continuing to increase your total running time while decreasing walking. Returning runners may want to end the walking breaks altogether.  Don’t worry about your pace as it will increase over the next seven weeks. It is more important that you get used to longer total running times. It is okay if you find that you need to take a slightly longer walking break, but try to limit it as much as possible. Your goal is to complete the race running the entire time. If possible, try to train early in the day or at night to avoid high temperatures and exposure to the sun.

Monday, July 26, 2021

• • Time: 30 minutes
  • Goal: Walk 2 minutes, run 3 minutes (5 times)

Tuesday, July 27, 2021

• • Time:  25 minutes
  • Goal:   Walk 2 minutes, run 3 minutes (5 times)

Wednesday, July 28, 2021

• • Time:  Rest Day or optional 30-minute walk
  • Goal:   Walk at a brisk pace

Thursday, July 29, 2021

• • Time: 30 minutes
  • Goal: Walk 2 minutes, run 3 minutes (6 times)

Friday, July 30, 2021

• • Time:  25 minutes
  • Goal:   Walk 2 minutes, run 3 minutes (5 times)

Saturday, July 31, 2021

• • Rest Day

Sunday, August 1, 2021

• • Time:  36 minutes
  • Goal: Walk 2 minutes, run 4 minutes (6 times)

August 2 – August 8, 2021

Overview: Week 4 has a little bit of everything. It includes your first non-stop running days as well as a couple of longer (45- and 48-minute) walk-runs with minimal walking. Don’t worry if you miss an occasional workout. If it is unusually hot on a particular day, consider taking an extra rest day instead of doing the scheduled workout. Doing most of the workouts will result in success on race day. Questions about training can be posted on our training Facebook page at https://www.facebook.com/groups/CUCBVT10M. Stay hydrated with Gatorade, the Official Sports Fuel Provider of the Credit Cherry Blossom Ten Mile.  If possible, try to train early in the day or at night to avoid high temperatures and exposure to the sun.

Monday, August 2, 2021

• • Time:  48 minutes
  • Goal:   Walk 1 minute, run 11 minutes (4 times)

Tuesday, August 3, 2021

• • Time:  30 minutes
  • Goal:   Walk 1 minute, run 14 minutes (2 times)

Wednesday, August 4, 2021 

• • Rest Day

 Thursday, August 5, 2021

• • Time:  51 minutes
  • Goal:   Walk 1 minute, run 16 minutes (3 times)

Friday, August 6, 2021 

• • Time:  25 minutes
  • Goal:   Run 25 minutes (no stopping)

Saturday, August 7, 2021

• • Rest Day

Sunday, August 8, 2021 

• • Time:  50 minutes
  • Goal:   Walk 1 minute, run 24 minutes (2 times)

August 9 – August 15, 2021

Overview: Week 5 increases the amount of time you run between walking breaks. It should start coming together for you if you have been following the program. Now that you are starting to run longer, you may now want to start using a Garmin product to assist you in your training, if you haven’t been using one already. Besides calculating your time, distance, and pace, Garmin watches record other bio-metric data such as number of hours of sleep you need at night.  Visit Garmin at https://buy.garmin.com/en-US/US/cIntoSports-cRunning-p1.html to check out their wide range of products to see which one would be best for you. If it is unusually hot on a particular day, consider taking an extra rest day instead of doing the scheduled workout.  Doing most of the workouts will result in success on race day. Questions about training can be posted on our Facebook page at https://www.facebook.com/groups/CUCBVT5K.

Monday, August 9, 2021 

• • Rest DayTuesday, August 10, 2021

• • Time: 24 minutes
  • Goal: Walk 1 minute, run 7 minutes (3 times)

Wednesday, August 11, 2021

• • Time:  27 minutes
  • Goal:   Walk 1 minute, run 8 minutes (3 times)

Thursday, August 12, 2021

• • Rest Day

Friday, August 13, 2021

• • Time: 20 minutes
  • Goal: Walk 1 minute, run 9 minutes (2 times)

Saturday, August 14, 2021 

• • Time:  24 minutes
  • Goal:   Walk 1 minute, run 11 minutes (2 times)

Sunday, August 15, 2021 

• • Time:  26 minutes
  • Goal:   Walk 1 minute, run 12 minutes (2 times)

August 16 – August 22, 2021

Overview: Week 6 is your first week that includes non-stop running. You are getting closer to race day. You will be doing your first long non-stop runs between 20-30 minutes. It is okay if you need to stop for a moment during each run but try to limit the time to simply catching your breath. Thousands have successfully completed this 5K program—you can do it too! Doing most of the workouts will result in success on race day. Questions about training can be posted on our training Facebook page at https://www.facebook.com/groups/CUCBVT5K. If possible, try to train early in the day or at night to avoid high temperatures and exposure to the sun. If it is unusually hot on a particular day, consider taking an extra rest day instead of doing the scheduled workout. Stay hydrated with Gatorade, the Official Sports Fuel Provider of the Credit Union Cherry Blossom 5K. 

Monday, August 16, 2021

• • Rest Day

Tuesday, August 17, 2021

• • Time:  30 minutes
  • Goal:   Walk 1 minute, run 14 minutes (2 times)

Wednesday, August 18, 2021

• • Time:  15 minutes
  • Goal:   Non-stop running without taking a walking break

Thursday, August 19, 2021

• • Time:  25 minutes
  • Goal:   20 minutes of easy running

Friday, August 20, 2021

• • Rest Day

Saturday, August 21, 2021 

• • Time:  30 minutes
  • Goal:   Non-stop running.

Sunday, August 22, 2021

• • Time:  20 minutes
  • Goal:   20 minutes without a walking break

August 23 – August 29, 2021

Overview: Week 7 increases the distance of your non-stop runs.  These runs are more important than the shorter 20-minute runs, so if you need to skip a day, it should be the shorter run.  You can always adjust the days that you run, as long as you do not run three days in a row.  Don’t worry if you need to take a short break during the longest day—use the break to hydrate with Gatorade, the Official Fuel Provider of the Cherry Blossom 5K.  If it is unusually hot on a particular day, consider taking an extra rest day instead of doing the scheduled workout.  Doing most of the workouts will result in success on race day. Questions about training can be posted on our training Facebook page at https://www.facebook.com/groups/CUCBVT5K.

Monday, August 23, 2021

• • Rest Day

Tuesday, August 24, 2021

• • Time:  25 minutes
  • Goal:   Easy running

Wednesday, August 25, 2021

• • Time:  Rest day or optional 15-minute run
  • Goal:  To be rested and recovered in preparation for harder upcoming runs.

Thursday, August 26, 2021

• • Time:  25 minutes
  • Goal:   Nonstop running

Friday, August 27, 2021

• • Rest Day

Saturday, August 28, 2021

• • Time:  20 minutes
  • Goal:   Easy run

Sunday, August 29, 2021

• • Time:  35 minutes
  • Goal:   Finish the long run without walking

August 30 – September 5, 2021

Overview: Week 8 has you doing your longest run before the race. The longer runs are the most important ones of the training. Completing them should lead to a successful race. Feel free to move the long run up a day or two if you need to change your schedule, but only do that run after a rest day.

Monday, August 30, 2021

• • Rest Day

Tuesday, August 31, 2021 

• • Time:  35 minutes
  • Goal:   Easy run

Wednesday, September 1, 2021

• • Time:  Rest day or optional 15-minute easy run
  • Goal:   Take the rest day if you are feeling tired

Thursday, September 2, 2021

• • Time:  35 minutes
  • Goal:   Easy run

Friday, September 3, 2021

• • Rest Day

Saturday, September 4, 2021  

• • Time:  40 minutes
  • Goal:  Easy nonstop run

Sunday, September 5, 2021 

• • Rest Day

September 6 – September 12, 2021

Overview: This is a taper week with very little running. The hard training is over. Your goal is to feel strong and ready to go on race day. Keep hydrating and get plenty of rest during the week. Fight the temptation to run hard, as you may be feeling frisky by the end of the week. If you are planning to continue running after this race, you may want to start using a Garmin product to enhance your training. Visit Garmin at https://buy.garmin.com/en-US/US/cIntoSports-cRunning-p1.html to see all of the available products to help you decide which one will best help you achieve your next set of goals.

Monday, September 6, 2021

• • Time:  20 minutes
  • Goal:   Start taper

Tuesday, September 7, 2021

• • Rest Day

Wednesday, September 8, 2021

• • Time:  15 minutes
  • Goal:   Easy run

Thursday, September 9, 2021

• • Rest Day

Friday, September 10, 2021

• • Time:  10-15 minute easy run (Optional)
  • Goal:   More tapering

Saturday, September 11, 2021

• • Time:  Rest Day

Sunday, September 12, 2021

• • RACE DAY

September 13 – September 19, 2021

Now that you have completed the 5K race, running can become a way of life for you if you keep it up. Coach West recommends that you do not run on Monday and Tuesday after completing the race. Instead go for an easy walk to loosen up. A yoga class might help you reduce some of the soreness and tightness from going the distance. You can resume running 20-30 minutes on Wednesday, Friday and Sunday. For those of you who want to keep running now that you have gotten in great shape, try to run 3-4 times per week with a weekly long run of 20-30 minutes. Next spring you may want to try the 10-mile race, which is on April 3, 2022.  For additional motivation and companionship, join a running club or go to your local running store to find a training group. A Potomac River Running store is a good source of training information as well as the latest shoes and apparel, including outstanding ASICS shoes and apparel, and timing devices from Garmin.