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Credit Union Cherry Blossom 10 Mile Run & 5K Walk/Run

ASICS Beginner Training

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

 

January 27 – February 2, 2025

 

Overview: The Credit Union Cherry Blossom is pleased to bring you this 5K Beginner Training Program, thanks to the support of ASICS, Gatorade and Potomac River Running. Are you a first-time 5K participant wanting to go from walking to running for this year’s Cherry Blossom 5K? Then Coach Yasmin’s 5K Beginner Training Program is the program for you! Follow this program if you’ve taken a break from running, have never run more than 1 or 2 consecutive miles before, or if you’re active in other sports like cycling, rowing or basketball, but haven’t done much running. You’ll spend 10 weeks using a walk-run approach to go from short intervals to running a strong and steady 5K on race day. This method has been used successfully by thousands of past participants.

Every participant should have medical clearance before starting the training program. Non-runners should follow the program as closely as possible to get the best results. If you’ve run in the past, you should still follow the time guidelines, but you may want to take fewer walking breaks.

Join Our Facebook Group: Share your training experience – join our Facebook group at: https://www.facebook.com/groups/CUCBVT5K

Monday, January 27, 2025

    • Time:  20 minute key workout.
    • Goal: Walk for 4 minutes and then ease into a slow jog for 1 minute. Do this 4 times.
    • Tip:   Today is your first key workout. This plan begins with 3 key workouts a week and progresses to four. The rest of the days are either rest, walking or cross training. It’s OK to listen to your body and move your key workouts around to fit your schedule, but try to keep them evenly spaced throughout the week. And it’s always better to do less than nothing at all.

Tuesday, January 28, 2025

    • Time:  20 minute Cross Training (optional)
    • Tip: Cross training is any non-running activity that gets your heart pumping. Thing brisk walking, swimming or biking, e.g. Try to choose something you already normally do and enjoy. (Ex.: if you do not normally lift weights, now is not the time to start lifting heavy.)

Wednesday, January 29, 2025

    • Time: 20 minute key workout
    • Goal: Walk for 4 minutes then ease into a slow jog for 1 minute. Do this 4 times.
    • Tip:  Always begin walking to warm up your legs. The jogging portion should be at a conversational effort – that means if you couldn’t talk to a friend while doing it, you’re going too fast! Consider active stretches before each workout – that means leg swings, high knees, and some jogging in place to get blood flowing to cold muscles. Visit YouTube for pre-run warmup suggestions.

Thursday, January 30, 2025

    • REST  
    • Tip:  Rest days are important to let your body recover. If you are used to other kinds of intense aerobic activities like HIIT classes or kickboxing, you may want to consider cutting back temporarily during this training program. Consider instead taking a Yoga class on your rest day.

Friday, January 31, 2025

    • Time: 20-25 minute brisk walk
    • Tip: Find a specialty running shoe store to get properly fitted for a pair of shoes. Experts at Potomac River Running can help you find a pair that’s right for you. They have the latest running shoes and apparel, including ASICS, our official shoe and apparel sponsor. Do not try to train in cross trainers or an old pair of running shoes. The wrong shoes can lead to injury. 

Saturday, February 1, 2025

    • Time: 25 minute key workout. 
    • Goal: Walk for 4 minutes, then jog/run for 1 minute. Do this 5 times. Recommend picking up the pace slightly.
    • Tip:  If you don’t already have one, consider using a sports watch and/or an app to track your training. Visit Potomac River Running, our official retail partner, to find a sports watch.

Sunday, February 2, 2025

    • REST
    • Tip:  The first week is probably the hardest. Between settling into a new routine and sore muscles, you may feel like you are not improving. Be patient. Running will get easier over time. Sore muscles are good, pain is not.

• 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.