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ASICS Beginner Training

Kirt West Beginner 5K Training Program Presented by ASICS

 

February 21 – February 27, 2022

Overview: Week 5 continues to reduce the amount of walking while increasing running time. Don’t worry if you miss an occasional workout. Doing most of the workouts will result in success on race day.

Monday, February 21, 2022

    • Rest Day
    • Tip:   Think how far you have already come from your first day of training. You have just finished your first month of training. Six weeks to go before the Credit Union Cherry Blossom 5K Run-Walk. If you have followed the first four weeks of training, you are on target to be able to run the entire 5K on race day without walking.

Tuesday, February 22, 2022

    • Time: 25 minutes
    • Goal: Walk 1 minute, run 4 minutes (5 times)
    • Tip:   As the runs get longer, try to find a route where there is a water fountain or carry a water bottle filled with a sports drink such as Gatorade Endurance Formula to stay properly hydrated. Gatorade Endurance Formula, the Official Sports Fuel Provider of the Cherry Blossom 5K, will be available on the course on race day.

Wednesday, February 23, 2022

    • Time:  Rest Day or optional 35-minute walk
    • Goal:   Walk at a brisk pace
    • Tip:    Spend your time off stretching, doing light weights and/or Yoga/Pilates. Consider going for a leisurely walk.

Thursday, February 24, 2022

    • Time: 25 minutes
    • Goal: Walk 1 minute, run 4 minutes (5 times)
    • Tip:  Keep focused on your goal of running. You can skip or reduce the walking breaks if you are feeling good.

Friday, February 25, 2022

    • Rest Day
    • Tip:    Make sure you are getting a lot of sleep.

Saturday, February 26, 2022

    • Time:  18 minutes
    • Goal:   Walk 1 minute, run 5 minutes (3 times)
    • Tip:    Try to run as long as possible without a walking break. Instead of stopping to walk, try slowing down a bit and see if you can keep running.

Sunday, February 27, 2022

    • Time:  30 minutes
    • Goal:   Walk 1 minute, run 5 minutes (5 times)
    • Tip:       It should start feeling easier.