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ASICS Beginner Training

Kirt West Beginner 5K Training Program Presented by ASICS


August 23 – August 29, 2021

Overview: Week 7 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 run three days in a row.  Don’t worry if you need to take a short break during the longest day—use the break to hydrate with Gatorade, the Official Fuel Provider of the Cherry Blossom 5K.  If it is unusually hot on a particular day, consider taking an extra rest day instead of doing the scheduled workout.  Doing most of the workouts will result in success on race day. Questions about training can be posted on our training Facebook page at https://www.facebook.com/groups/CUCBVT5K.

Monday, August 23, 2021

    • Rest Day
    • Tip:  Keep on stretching and staying hydrated with Gatorade, the Official Fuel Provider of the Cherry Blossom 5K. Visit www.gatorade.com/endurance.

Tuesday, August 24, 2021

    • 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 it has become and how far you have come.

Wednesday, August 25, 2021

    • Time:  Rest day or optional 15-minute run
    • Goal:  To be rested and recovered in preparation for harder upcoming runs.
    • Tip:    If doing the 15-minute run, make it very easy as the next few days will be harder.

Thursday, August 26, 2021

    • Time:  25 minutes
    • Goal:   Nonstop running
    • Tip:     Start visualizing how you will look and feel when you cross the finish line on September 12.

Friday, August 27, 2021

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

Saturday, August 28, 2021

    • Time:  20 minutes
    • Goal:   Easy run
    • Tip:     This run should be a very easy effort because tomorrow you have a very long run to complete.

Sunday, August 29, 2021

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