Coach Yasmin’s Beginner 5K Training Program Presented by ASICS

February 3 – 9, 2025

Overview: 1 week down! Pat yourself on the back! You might be feeling a little sore from last week’s training; that’s okay! As you progress, the key workouts should start to feel easier.

Monday, February 3

• Time: 25 minute key workout
• Goal: Walk for 3 minutes then jog/run for 2 minutes. Do this 5 times.
• Tip: Week 2 has you increasing your jogging/running time and decreasing the duration of walking breaks. As you jog/run, maintain a conversational pace. You’ll get faster naturally over the program – don’t force yourself to speed up before your body is ready!

Tuesday, February 4

• Time: 20 minute Cross Training (optional)
• Tip: Cross training is optional depending on how your body is feeling, but it has been shown to help your body adapt to running (and makes the training process more fun!)

Wednesday, February 5

• Time: 25 minute key workout
• Goal: Walk for 3 minutes then jog/run for 2 minutes. Do this 5 times.
• Tip: Wear appropriate layers of clothing if running in cold weather. Runners lose a lot of heat through their head and hands, so be sure to wear a hat and gloves. You can find the latest running clothes, including outstanding apparel from ASICS, our official shoe and apparel sponsor at Potomac River Running, our official retail partner.

Thursday, February 6

REST

• Tip: Be purposeful about your rest. You can use this day to get some extra light stretching and foam rolling. These things will help your running come together.

Friday, February 7

• Time: 20-25 minute Brisk Walk
• Tip: As you walk, start picking up your pace. The goal is to prepare yourself to go from a walk to a jog/run as the training progresses.

Saturday, February 8

• Time: 30 minute key workout
• Goal: Walk for 3 minutes then jog/run for 2 minutes. Do this 6 times.

Sunday, February 9

REST

• Tip: Think about self-care and getting ready for the week ahead on your rest days. Plan your times for your workouts, take care of your shoes and feet, and reflect on what went well in your training this week.

• For training and content questions, contact 5Kcoach@cherryblossom.org
• Questions on the race? Visit www.cherryblossom.org
• Want to change to a different Coach Yasmin 5K program? To change programs, send an email to vtswitch@cherryblossom.org requesting removal from this program and specifying which program you want to be added to.