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ASICS Beginner Training

Kirt West Beginner 5K Training Program Presented by ASICS


July 12 – July 18, 2021


Overview:  Thanks to the support of ASICS and Garmin, the Kirt West Beginners 5K Training program is the beginning of your transformation into a runner or a return to consistent running, culminating in the 2021 Credit Union Cherry Blossom 5K Run-Walk on September 12, 2021. You will start off with a walk-run approach where for the first few days you will only run for 1 minute at a time, followed by a walking break. You will then gradually build up the running portions of your workouts. Don’t worry. Thousands have followed this program and successfully completed the 5K race.

Summer Running: Most runners will be training during the summer where extra precautions should be taken.  Drink plenty of liquids and stay hydrated.  Consider drinking Gatorade, the Official Sports Fuel Provider of the Credit Cherry Blossom Ten Mile.  If possible, try to train early in the day or at night to avoid high temperatures and exposure to the sun.

Returning Runners: If you are a former runner, you may want to walk less and run more, or you may find this program too basic and should consider the Runcoach Intermediate program. If you decide to change to the Runcoach program, please send an email to vtswitch@cherryblossom.org requesting to be removed from the Beginners Program and go to https://www.cherryblossom.org/pre-race/training/runcoach-int-adv-training/ to register for the Runcoach progam.

Tracking Your Fitness: As you start your training, consider using a Garmin product for a scientific approach to training. Visit Garmin at https://buy.garmin.com/en-US/US/cIntoSports-cRunning-p1.html to check out their entire range of products to see if one will work for you.

Join the Group: Want your virtual training to be more interactive? Join our Facebook group at: https://www.facebook.com/groups/CUCBVT5K 

Monday, July 12

    • Time:  20 minutes
    • Goal: Walk for 4 minutes and then jog or run for 1 minute (4 times)
    • Tip:   Always begin walking to warm up your legs. After a couple of minutes, begin walking faster and faster until you start jogging for a minute. The jogging portion should be at a conversational effort, not a sprint.

Tuesday, July 13

    • Time:  25 minutes
    • Goal:   Walk for 25 minutes at a brisk pace
    • Tip:   Find a specialty running shoe store to get properly fitted with a good pair of running shoes. The best shoe for you to wear depends upon the structure of your foot, your gait, size, etc. Do not try to train in cross trainers or an old pair of running shoes that is more than 6 months old. For friendly, expert advice visit Potomac River Running (www.potomacriverrunning.com), our official retail partner, with 9 stores throughout the Washington Metropolitan area. They have the latest running shoes and apparel, including outstanding models from ASICS, our official shoe and apparel sponsor.

Wednesday, July 14

    • Rest Day
    • Tip:    Rest days are important to let your body recover. If you are used to other kinds of aerobic activities such as swimming or cycling, you may want to consider cutting back during this training program, especially in the month of August. Consider instead taking a Yoga or Pilates class on your rest day.

Thursday, July 15, 2021 

    • Time:  25 minutes
    • Goal:   Walk 4 minutes, run 1 minutes (5 times)
    • Tip:     The running part of your workout should not be a sprint—instead you should slowly accelerate from your walk into a slow jog. At first you may be out of breath, but it will get easier as you get into running shape.

Friday, July 16, 2021

    • Rest Day
    • Tip: You may want to think about doing moderate upper body weights as part of your preparation for the Credit Union Cherry Blossom 5K race. Avoid doing heavy leg weights as running will take care of your legs.

Saturday, July 17, 2021 

    • Time: 20 minutes
    • Goal: Walk 4 minutes, run 1 minute (4 times)
    • Tip:    It is normal to feel stiff and sore after the first week. That is nothing to be worried about as it is part of the process of getting into shape. Soreness is good, pain is not.

Sunday, July 18, 2021

    • Time:  25 minutes
    • Goal:  Walk 3 minutes, run 2 minutes (5 times)
    • Tip:    Wear light, breathable clothing when running in the heat. You can find the latest running gear at Potomac River Running (www.potomacriverrunning.com) stores in the D.C. area.