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ASICS Beginner Training

Kirt West Beginner 5K Training Program Presented by ASICS


August 9 – August 15, 2021

Overview: Week 5 increases the amount of time you run between walking breaks. It should start coming together for you if you have been following the program. Now that you are starting to run longer, you may now want to start using a Garmin product to assist you in your training, if you haven’t been using one already. Besides calculating your time, distance, and pace, Garmin watches record other bio-metric data such as number of hours of sleep you need at night.  Visit Garmin at https://buy.garmin.com/en-US/US/cIntoSports-cRunning-p1.html to check out their wide range of products to see which one would be best for you. 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 Facebook page at https://www.facebook.com/groups/CUCBVT5K.

Monday, August 9, 2021 

    • Rest Day
    • Tip:   You are more than half-way through your training. Look back to see how much progress you have made. You should feel good about what you have already done so far and where you are headed.

Tuesday, August 10, 2021

    • Time: 24 minutes
    • Goal: Walk 1 minute, run 7 minutes (3 times)
    • Tip:    Wearing sunglasses with UV protection can help protect your eyes on sunny days.

Wednesday, August 11, 2021

    • Time:  27 minutes
    • Goal:   Walk 1 minute, run 8 minutes (3 times)
    • Tip:     Continue to work on your flexibility by stretching after finishing your run.

Thursday, August 12, 2021

    • Rest Day
    • Tip:    Make sure you are getting a lot of rest on these days off. Next week you will begin running without a walking break.

Friday, August 13, 2021

    • Time: 20 minutes
    • Goal: Walk 1 minute, run 9 minutes (2 times)
    • Tip:    Keep your arms and shoulders relaxed while swinging your arms like a pendulum. 

Saturday, August 14, 2021 

    • Time:  24 minutes
    • Goal:   Walk 1 minute, run 11 minutes (2 times)
    • Tip:     See how long you can run before needing a walking break. Skip the walking break if you can.

Sunday, August 15, 2021 

    • Time:  26 minutes
    • Goal:   Walk 1 minute, run 12 minutes (2 times)
    • Tip:       You can skip the walking break, shorten the walking time or increase the running portion before taking a walking break.