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ASICS Beginner Training

Kirt West Beginner 5K Training Program Presented by ASICS


January 24 – January 30, 2022


Overview: Thanks to the support of ASICS and Garmin, the Kirt West Beginners Training program is the beginning of your transformation into a runner or a return to running. You will start off with a walk-run approach where you will start walking and then run for a minute. Returning runners may want to walk less and run more. You will slowly increase the amount of running time over the next ten weeks. Don’t worry. Coach Kirt West’s program has been used by thousands of runners to successfully complete a 5K race. If you are coming from a sedentary background, you should discuss with your physician if embarking on a 5K training program is appropriate for you. We recommend not starting this program without medical clearance.

Switching Programs: If you are a former runner, you may find this program too basic, so you may want to consider switching to the fee-based Runcoach program.

Tracking Your Fitness: As you start your training, consider using a Garmin product for a scientific approach to training. Visit Garmin at https://buy.garmin.com/en-US/US/cIntoSports-cRunning-p1.html to check out their entire range of products to see if one will work for you.

Join the Group: Want your virtual training to be more interactive? Join our Facebook group at: https://www.facebook.com/groups/CUCBVT5K

Monday, January 24, 2022

    • Time:  20 minutes
    • Goal: Walk for 4 minutes and then ease into a slow jog for 1 minute. Do this 4 times.
    • Tip:   Always begin walking to warm up your legs. After a couple of minutes, begin walking faster and faster until you start jogging for a minute. The jogging portion should be at a conversational effort, not a sprint.

Tuesday, January 25, 2022

    • Time:  25 minutes
    • Goal:   Walk for 25 minutes at a brisk pace
    • Tip:   Find a specialty running shoe store to get properly fitted with a good pair of running shoes. The best shoe for you to wear depends upon the structure of your foot, your gait, size, etc. Do not try to train in cross trainers or an old pair of running shoes that is more than 6 months old. For friendly, expert advice visit Potomac River Running (www.potomacriverrunning.com), our official retail partner, with 9 stores throughout the Washington Metropolitan area. They have the latest running shoes and apparel, including outstanding models from ASICS, our official shoe and apparel sponsor.

Wednesday, January 26, 2022

    • Rest Day
    • Tip:    Rest days are important to let your body recover. If you are used to other kinds of aerobic activities such as swimming or cycling, you may want to consider cutting back during this training program, especially in the month of March. Consider instead taking a Yoga or Pilates class on your rest day.

Thursday, January 27, 2022 

    • Time:  20 minutes
    • Goal:   Walk 4 minutes, run 1 minutes (4 times)
    • Tip:     The running part of your workout should not be a sprint—instead you should slowly pick up the pace from your walk into a slow jog. At first you may be out of breath, but it will get easier as you get into running shape.

Friday, January 28, 2022

    • Rest Day
    • Tip: You may want to think about doing moderate upper body weights as part of your preparation for the Credit Union Cherry Blossom 5K race. Avoid doing heavy leg weights as running will take care of your legs.

Saturday, January 29, 2022

    • Time: 25 minutes
    • Goal: Walk 4 minutes, run 1 minute (5 times)
    • Tip:    It is normal to feel stiff and sore after the first week. That is nothing to be worried about as it is part of the process of getting into shape. Soreness is good, pain is not.

Sunday, January 30, 2022

    • Time:  30 minutes
    • Goal:  Walk for 30 minutes at a brisk pace
    • Tip:   When walking or running in the cold, if possible, start running or walking into the wind so that you will have the wind at your back at the end of the workout. After the first few minutes, your body will warm up. It is very uncomfortable to run or walk into a cold wind after you have worked up a sweat running or walking with a tailwind.