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ASICS Beginner Training

Kirt West Beginner 5K Training Program Presented by ASICS


March 14 – March 20, 2022

Overview: Week 8 increases the distance of your non-stop runs. These runs are more important than the shorter 20-minute runs, so if you need to skip a day, it should be the shorter run. You can always adjust the days that you run as long as you do not do three long runs in a row. Don’t worry if you need to take a short break during the longest day—use the break to hydrate. This is essentially what you do when you stop at one of the water or Gatorade stations during the race. Keep in touch on the 5K Virtual Trainer Facebook page.

Monday, March 14, 2022

    • Rest Day
    • Tip:     Keep on stretching and staying hydrated with a sports drink such as Gatorade Endurance Formula, the Official Sports Fuel Provider of the Cherry Blossom race. This is the beverage that will be available on race day. For more information about Gatorade Endurance Formula, click here.

Tuesday, March 15, 2022

    • Time:  25 minutes
    • Goal:   Easy running
    • Tip:    Think how hard it was to run for even a few minutes at the beginning. Think how much easier running has become and how far you have come.

Wednesday, March 16, 2022

    • Time:  Optional rest day or 15-minute easy run
    • Goal:   Non-stop run
    • Tip:     If doing the 15-minute run, make it very easy as the next few days will be harder.

Thursday, March 17, 2022

    • Time:  25 minutes
    • Goal:   Non-stop run
    • Tip:    Start visualizing how you will look and feel when you cross the finish line on April 3.

Friday, March 18, 2022

    • Rest Day
    • Tip:   Only two weeks to go. You should be feeling very strong by now.

Saturday, March 19, 2022

    • Time:  15 minutes
    • Goal:  Easy run
    • Tip:  This run should be a very easy effort because tomorrow you have a long run to complete.

Sunday, March 20, 2022

    • Time: 35 minutes
    • Goal: Finish the long run without walking
    • Tip:   Try to stay relaxed during this run. It may seem very long, but if you have been doing the training you may be able to complete the run without stopping. If you must walk, try taking very, very short walking breaks – only a few seconds.