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ASICS Beginner Training

Kirt West Beginner 5K Training Program Presented by ASICS


July 26 – August 1, 2021

Overview: Week 3 will have you continuing to increase your total running time while decreasing walking. Returning runners may want to end the walking breaks altogether.  Don’t worry about your pace as it will increase over the next seven weeks. It is more important that you get used to longer total running times. It is okay if you find that you need to take a slightly longer walking break, but try to limit it as much as possible. Your goal is to complete the race running the entire time. If possible, try to train early in the day or at night to avoid high temperatures and exposure to the sun.

Monday, July 26, 2021

Tuesday, July 27, 2021

    • Time:  25 minutes
    • Goal:   Walk 2 minutes, run 3 minutes (5 times)
    • Tip:      You are getting stronger and should start feeling like you do not need to walk as much. Make sure to continue to hydrate with Gatorade or water. Gatorade is the Official Sports Fuel Provider of the Cherry Blossom Ten Mile and 5K. For details about Gatorade Endurance Formula, visit www.gatorade.com/endurance.

Wednesday, July 28, 2021

    • Time:  Rest Day or optional 30-minute walk
    • Goal:   Walk at a brisk pace
    • Tip:     When walking or running on a road, always run facing traffic and be alert for oncoming vehicles. Wear reflective clothing if it is dark outside.

Thursday, July 29, 2021

    • Time: 30 minutes
    • Goal: Walk 2 minutes, run 3 minutes (6 times)
    • Tip:   Keep your arms and shoulders relaxed while running.

Friday, July 30, 2021

    • Time:  25 minutes
    • Goal:   Walk 2 minutes, run 3 minutes (5 times)
    • Tip:      You should start getting used to only having very short walking breaks. You can skip the walking breaks if you feel you do not need them.

Saturday, July 31, 2021

    • Rest Day
    • Tip:     Think about visiting a running specialty store in person or online to pick up some hi-tech running clothes for training. 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 shoes and high-tech apparel, including from ASICS, our official shoe and apparel sponsor. 

Sunday, August 1, 2021

    • Time:  36 minutes
    • Goal: Walk 2 minutes, run 4 minutes (6 times)
    • Tip:    Try to keep your shoulders relaxed while running. Arms should swing like a pendulum.