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ASICS Beginner Training

Kirt West Beginner 5K Training Program Presented by ASICS


March 7 – March 13, 2021

Overview: Week 7 is your first week that includes a lot of non-stop running. You are getting closer to race day. You will be doing some long non-stop runs between 20-30 minutes. It is okay if you need to stop for a moment during each run, but try to limit the time to simply catching your breath. Thousands have successfully completed this 5K program—you can do it too!  Share your experience on the 5K Virtual Trainer Facebook page.

Monday, March 7, 2022

    • Rest Day
    • Tip:   You are less than a month away from the race. You are now in the final stage of preparation. If you have been following the program and doing the workouts, you are on target to run the entire 5K Run-Walk. Thousands of runners have successfully followed the Beginner’s Program and have been able to complete a 5K race—it should work for you.

Tuesday, March 8, 2022

    • Time:  30 minutes
    • Goal:  Walk 1 minute, run 14 minutes (2 times)
    • Tip:   This should be easier than the longer day you did on Sunday.

Wednesday, March 9, 2022

    • Time:  15 minutes
    • Goal:  Non-stop running without walking break
    • Tip:   Make sure you are running at a conversational pace and not out of breath to help you make it through this run without taking a walking break.

Thursday, March 10, 2022

    • Time:  25 minutes
    • Goal:   25 minutes of easy running
    • Tip:   This non-stop run should be at a very easy conversational pace. Try to make it without stopping. No heavy breathing.

Friday, March 11, 2022

    • Rest Day
    • Tip:   About 3 weeks to go. Your training is almost over. You are starting to get into shape.

Saturday, March 12, 2022

    • Time:  20 minutes
    • Goal:   Non-stop running
    • Tip:  You may want to do a few minutes of brisk walking before you start running.

Sunday, March 13, 2022

    • Time:  30 minutes
    • Goal:   30 minutes without a walking break
    • Tip:  Don’t worry that you have not yet run 3.1 miles (5K). It is not necessary to have run that distance to complete the Credit Union Cherry Blossom 5K. Thousands of beginning runners have followed this program and successfully completed a 5K race. You should be able to finish the race if you have been following the training schedule.