ASICS Beginner Training
Kirt West Beginner 5K Training Program Presented by ASICS
September 6 – September 12, 2021
Overview: This is a taper week with very little running. The hard training is over. Your goal is to feel strong and ready to go on race day. Keep hydrating and get plenty of rest during the week. Fight the temptation to run hard, as you may be feeling frisky by the end of the week. If you are planning to continue running after this race, you may want to start using a Garmin product to enhance your training. Visit Garmin at https://buy.garmin.com/en-US/US/cIntoSports-cRunning-p1.html to see all of the available products to help you decide which one will best help you achieve your next set of goals.
Monday, September 6, 2021
- Time: 20 minutes
- Goal: Start taper
- Tip: If you are still feeling tired from last week’s long run, take the day off.
Tuesday, September 7, 2021
- Rest Day
- Tip: Rest, Rest, Rest
Wednesday, September 8, 2021
- Time: 15 minutes
- Goal: Easy run
- Tip: Make sure that you keep this run very easy.
Thursday, September 9, 2021
- Rest Day
- Tip: Continue to stretch and keep hydrated with Gatorade. For details about Gatorade Endurance Formula, visit www.gatorade.com/endurance.
Friday, September 10, 2021
- Time: 10-15 minute easy run (Optional)
- Goal: More tapering
- Tip: This is your last run before the race. Run very easy. You should go out very leisurely. If you prefer, you can instead just go for a brisk walk. Consider picking up your packet at the National Building Museum after it opens at 3:00 P.M., if possible. This will mean less time on your feet on Saturday. Remember there is no packet pick-up at the race site on Sunday. Click Here for full details on packet pickup.
Saturday, September 11, 2021
- Time: Rest Day
- Tip: Today is the last day to pick up your number at the National Building Museum between 9:00 A.M. and 5:00 P.M. You can speed up the process by bringing your confirmation email with you. Eat a nice pasta dinner. Lay out your running gear the night before the race and pin your number on the race singlet or shirt. There will be Metro service to the race thanks to Metro’s generous opening of service at 5 A.M. for all routes, all stations. We strongly recommend that you use Metro to get to and from the race, but if you are looking for alternatives, check the race website to review transportation options. Metro will also be open for your return from the race. With your training done, you can plan how to help the race be an environmentally friendly event by reviewing our sustainability page at https://www.cherryblossom.org/about/sustainability/our-efforts/.
Sunday, September 12, 2021
- RACE DAY
- Tip: There will be Metro service to the race thanks to Metro’s generous opening of service at 5 A.M. for all routes, all stations. We strongly recommend that you use Metro to get to and from the race, but if you are looking for alternatives, check the race website to review transportation options. Metro will also be open for your trip home after the race. Closely follow the announcements regarding the appropriate time to assemble at the starting line. Avoid starting out too fast and zigzagging around other runners during the first mile when it is the most crowded. The few seconds you save may cost you minutes at the end of the race because of expending needless energy. Slowly pick up your pace until you are at your goal pace by the end of the first mile. Try to run steady and comfortably. You can always pick up the pace over the next two miles. GOOD LUCK!