Coach Yasmin’s Advanced 5K Training Program Presented by ASICS

Overview: One week down – way to go! Feeling a little sore after last week’s workouts? That’s normal especially if you’re just getting back into running after the holidays. With this plan, expect to run 4-5 days each week. The most important thing is to listen to your body. You’ll also start running tempo runs this week — a little harder and faster than your easy runs, but not at goal 5k pace. A tempo run is usually sustained for a moderate period of time or distance, usually around 15-30 minutes or a specific number of miles.

February 3 – February 9, 2025

Monday, February 3

• Workout: Key Workout #1: 2-3 mile easy run
• Tip: Monday is a great time to look ahead at the week and plan out when and where you’ll complete your runs. Make sure to figure out how you’ll fit in key workouts. It’s okay to move them around as long as you aim not to do all your key workouts back-to-back to give your body time to rest.

Tuesday, February 4

• Workout: Key workout #2: 30-minute Tempo Run
• Tip: These are sustained-effort training runs that are typically run at about 80-85% of your maximum heart rate. Start by running 5-10 minutes at a comfortable pace, progress to a faster pace for 10-20 minutes, then bring your heart rate down with an easy run for the last 5-10 minutes. The pace should be challenging yet manageable to help develop and increase your anaerobic (lactate) threshold, as well as increase speed.

Wednesday, February 5

• Workout: Cross-training (20-25 minutes)
• Tip: Consider taking a Yoga class to get your body ready for the hard work ahead. Yoga can help increase your flexibility.

Thursday, February 6

Rest Day

• Workout: Rest + Mobility/Stretching or 20-minute easy run
• Tip: Make sure that you’re hydrating and fueling during your rest days in preparation for your weekend work. Complex carbohydrates will help keep your glycogen stores topped off in anticipation of the work to come.

Friday, February 7

• Workout: Key Workout #3: 3-4 mile Tempo Run
• Tip: Start by running the first half mile at a comfortable pace to warm-up, progress to 80-85% max heart rate for the next 2-3 miles, then bring your heart rate down for the last half mile running at comfortable pace. Adjust the distances accordingly if you’re running a 2 mile tempo run.

Saturday, February 8

• Workout: Key workout #4: 30-40 minute easy run
• Tip: Intermediate runners may consider running on the lower end of this time range while advanced runners may choose to run the higher range, or go a little longer. Listen to your body and decide what’s best for you.

Sunday, February 9

REST

• Tip: Great work this week! Take this day to rest, recover and get your body ready for next week.
  

• For training and content questions, contact 5Kcoach@cherryblossom.org
• Questions on the race? Visit www.cherryblossom.org 
• Want to change to a different Coach Yasmin 5K program? To change programs, send an email to vtswitch@cherryblossom.org requesting removal from this program and specifying which program you want to be added to.