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ASICS Beginner Training

Kirt West Beginner 5K Training Program Presented by ASICS


February 14 – February 20, 2022


In week 4, you will continue to reduce your walking time while increasing your running time. Don’t worry about the walk-run approach, as soon you will be running non-stop. You may feel like you are working harder, and you are!! Share your training experience on our 5K Virtual Trainer Facebook page.

Monday, February 14, 2022

    • Rest Day
    • Tip:   Think about visiting a running specialty store in person or online to pick up a new pair of running shoes or some hi-tech running clothes. For friendly, expert advice visit Potomac River Running, our official retail partner, with 9 stores throughout the Washington Metropolitan area. They have the latest shoes and high-tech apparel including from ASICS, our official shoe and apparel sponsor.

Tuesday, February 15, 2022

    • Time: 30 minutes
    • Goal: Walk 2 minutes, run 3 minutes (6 times)
    • Tip:    Keep your arms and shoulders relaxed while running.

Wednesday, February 16, 2022

    • Time: Rest day or optional 35-minute walk
    • Goal: Walk at a brisk pace
    • Tip:   If you are looking for a training partner or a running group to help with your motivation, contact your local running club or try to find one on our 5K Virtual Training Facebook page. The RRCA has an extensive list of running clubs across the country.

 Thursday, February 17, 2022

    • Time:  30 minutes
    • Goal:   Walk 2 minutes, run 3 minutes (6 times)
    • Tip:    Try to maintain a conversational effort at all times. You should not be completely out of breath.

Friday, February 18, 2022

    • Rest Day
    • Tip:    If you want to stretch on your rest day, before you do, go for a brisk walk or an easy ride on an exercise bicycle to warm up your muscles. Never stretch cold muscles.

Saturday, February 19, 2022

    • Time: 20 minutes
    • Goal: Walk 2 minutes, run 3 minutes (4 times)
    • Tip:   You should start getting used to only having very short walking breaks. You can skip the walking breaks if you feel you do not need them.

Sunday, February 20, 2022

    • Time:  35 minutes
    • Goal:  Walk 2 minutes, run 3 minutes (7 times)
    • Tip:   Try to keep your shoulders relaxed while running. Arms should swing like a pendulum.