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ASICS Beginner Training

Kirt West Beginner 5K Training Program Presented by ASICS


April 4 – April 10, 2022

Now that you have completed the race, running can become a way of life for you if you keep it up. Coach West recommends that you do not go for a 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 year you may want to try the 10-mile race. 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.