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ASICS Beginner Training

Kirt West Beginner 5K Training Program Presented by ASICS


July 19 – July 25, 2021


Overview: Week 2 has you increasing your running time while decreasing your walking breaks. Returning runners have the option of fewer or no walking breaks. Rest days are built into the schedule to ensure that your body has adequate time to recover. Don’t be surprised if you are stiff and sore after the workouts. This is quite normal. If possible, try to train early in the day or at night to avoid high temperatures and exposure to the sun.  Want your virtual training to be more interactive? Join our Facebook group at: https://www.facebook.com/groups/CUCBVT5K.

Monday, July 19, 2021

    • Rest Day
    • Tip:   Staying hydrated during training is very important. Make sure to drink a lot of water during the day and consider using Gatorade when training.  Gatorade is the Official Sports Fuel Provider of the Cherry Blossom 5K.  For more information about Gatorade Endurance Formula, visit www.gatorade.com/endurance.

Tuesday, July 20, 2021

    • Time: 25 minutes
    • Goal: Walk 3 minutes, run 2 minutes (5 times)
    • Tip:   Consider applying sunscreen of SPF 30 or greater to avoid sunburn. Wearing a cap will help protect your face, or you may want to use a head sweatband.  Wear a light shirt or a running singlet and lightweight running shorts. You can find summer running gear, including outstanding apparel from ASICS, our official shoe and apparel sponsor, at Potomac River Running (www.potomacriverrunning.com) stores in the D.C. Metropolitan area.

Wednesday, July 21, 2021

    • Time:  15 minutes
    • Goal:  Walk 2 minutes, run 3 minutes (3 times)
    • Tip:   Try to do your workout at the same time every day, ideally in the summer either early in the day or in the evening to avoid high temperatures and exposure to direct sunlight. Consistency will help make running a lifetime habit. It helps if you can find a workout buddy. If you join our training Facebook group at https://www.facebook.com/groups/CUCBVT5K, you might be able to find a training partner. You may also be able to find one at a running club in your area at https://www.rrca.org/find-a-running-club.

Thursday, July 22, 2021 

    • Rest Day
    • Tip:   Read a book on sports nutrition and think about changes you might want to make to your diet. The first step usually involves cutting back on junk food, sugar, and alcohol.

Friday, July 23, 2021 

    • Time: 30 minutes
    • Goal: Walk 3 minutes, run 2 minutes (6 times)
    • Tip:    If you are training on a treadmill, adjust the elevation to 1.0 to equate the effort of running outdoors.

Saturday, July 24, 2021

    • Time:  25 minutes
    • Goal:   Walk 2 minutes, run 3 minutes (5 times)
    • Tip:   It can be very dangerous to run with headphones outdoors in isolated areas or on roads with traffic. Always be aware of your surroundings.

Sunday, July 25, 2021

    • Rest Day
    • Tip:  Days off are important to let your body assimilate the gains from your training and to let you recover from hard efforts. Use the rest day to do moderate upper body weights or attend a Yoga or Pilates class.