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ASICS Beginner Training

Kirt West Beginner 5K Training Program Presented by ASICS


September 13 – September 19, 2021

Now that you have completed the 5K race, running can become a way of life for you if you keep it up. Coach West recommends that you do not run on Monday and Tuesday after completing the race. Instead go for an easy walk to loosen up. A yoga class might help you reduce some of the soreness and tightness from going the distance. You can resume running 20-30 minutes on Wednesday, Friday and Sunday. For those of you who want to keep running now that you have gotten in great shape, try to run 3-4 times per week with a weekly long run of 20-30 minutes. Next spring you may want to try the 10-mile race, which is on April 3, 2022.  For additional motivation and companionship, join a running club or go to your local running store to find a training group. A Potomac River Running store is a good source of training information as well as the latest shoes and apparel, including outstanding ASICS shoes and apparel, and timing devices from Garmin.