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ASICS Beginner Training

Kirt West Beginner 5K Training Program Presented by ASICS


August 30 – September 5, 2021

Overview: Week 8 has you doing your longest run before the race. The longer runs are the most important ones of the training. Completing them should lead to a successful race. Feel free to move the long run up a day or two if you need to change your schedule, but only do that run after a rest day.

Monday, August 30, 2021

    • Rest Day
    • Tip:     You may feel sore from yesterday’s run. That is normal. The stiffness should go away in a couple of days. Try stretching and go for an easy walk.

Tuesday, August 31, 2021 

    • Time:  35 minutes
    • Goal:   Easy run
    • Tip:     Keep your effort easy and at a conversational pace. Stop for water or Gatorade if you are thirsty. If you are still feeling tired from Sunday’s long run, take today off.

Wednesday, September 1, 2021

    • Time:  Rest day or optional 15-minute easy run
    • Goal:   Take the rest day if you are feeling tired
    • Tip:     Don’t be surprised if you are still a bit sore from Tuesday’s run.

Thursday, September 2, 2021

    • Time:  35 minutes
    • Goal:   Easy run
    • Tip:     Your training is almost over. This is your last hard week.

Friday, September 3, 2021

    • Rest Day
    • Tip:     Try to stay off your feet in preparation for your longest training run.

Saturday, September 4, 2021  

    • Time:  40 minutes
    • Goal:  Easy nonstop run
    • Tip:   This is your last long run before the race. Try to practice your pre-race routine—eat what you plan to eat on the morning of the race, empty your bladder and bowels and wear the running gear and shoes you plan to use on race day. Keep in mind that it is not necessary to run 3.1 miles in a training run to complete the Credit Union Cherry Blossom 5K. Thousands of beginning runners have followed this program and successfully completed past races.

Sunday, September 5, 2021 

    • Rest Day
    • Tip:     One week to go. The taper period has started. Your main goal now should be to be rested by race day.