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ASICS Beginner Training

Kirt West Beginner 5K Training Program Presented by ASICS


February 7 – 13, 2022

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. Join our 5K virtual training Facebook page.

Monday, February 7, 2022

    • Rest Day
    • Tip:  Days off are important to let your body assimilate the gains from your training and to let you recover from hard efforts. Use the rest day to do moderate upper body weights or attend a Yoga or Pilates class.

Tuesday, February 8, 2022

    • Time:  25 minutes
    • Goal:   Walk 2 minutes, run 3 minutes (5 times)
    • Tip:   It can be very dangerous to run with headphones outdoors in isolated areas or on roads with traffic. Always be aware of your surroundings.

Wednesday, February 9, 2022

    • Time:  Rest Day or optional 30-minute walk
    • Goal:   Walk at a brisk pace
    • Tip:     When walking or running on a road, always run facing traffic and be alert for oncoming vehicles. 

      Wear reflective clothing and use a flashing red light when it is dark outside.

Thursday, February 10, 2022

    • Time: 25 minutes
    • Goal: Walk 2 minutes, run 3 minutes (5 times)
    • Tip: You should be able to hold a conversation during the running portion of the workout. If you are out of breath, try slowing down.        

Friday, February 11, 2022

    • Rest Day
    • Tip: Don’t worry if you need more sleep as your body adapts to running. Athletes generally need more rest when engaged in a vigorous exercise program. 

Saturday, February 12, 2022

    • Time: 20 minutes
    • Goal: Walk 2 minutes, run 3 minutes (5 times)
    • Tip: You are getting stronger and should start feeling like you do not need to walk as much. Make sure to continue to hydrate with a sports drink such as Gatorade Endurance Formula, the Official Sports Fuel Provider of the Cherry Blossom 5K.

Sunday, February 13, 2022

    • Time:  30 minutes
    • Goal: Walk 2 minutes, run 3 minutes (5 times)
    • Tip:  Stretch your calves, Achilles tendons, hamstrings, quadriceps and groin after your run.