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

Overview: Welcome to Week 3! Tell us how you’re doing by joining the “Credit Union Cherry Blossom Intermediate to Advanced 5K Runners Program” on Facebook.

February 10 – February 16, 2025

Monday, February 10

• Workout: Key Workout #1: 2-3 mile easy run
• Tip: You’re almost 1/4th of the way through your training program! You may start to feel like your easy runs are too easy and that you should be getting faster, but continue to let RPE (Rate of Perceived Exertion) and heart rate dictate your pace on easy runs, and focus on speed in your track workouts.

Tuesday, February 11

• Workout: Key Workout #2: 5-10 minute warm-up jog/run, 5X400 meters at faster than 5k pace, 5-10 minute cool-down jog/run.
• Tip: This workout is designed to improve speed. Start the interval at a fast but controlled effort, then increase speed to faster than your 5K goal pace with each interval. Take 30 second walking breaks in between the sprints to recover. If you don’t have access to a track, use a smart watch to track 0.25 miles.

Wednesday, February 12

• Workout: Cross-training (20-25 minutes)
• Tip: You may want to incorporate moderate upper body weights as part of race preparation. Upper body strength can aid your running form and increase muscle strength.

Thursday, February 13

REST DAY

• Workout: Rest + Mobility/Stretching or 20-minute easy run
• Tip: This is a good day to check in with your body – how does the running volume feel? Depending on your pace and experience level, you may be running more or less volume than you’re accustomed to, or doing more or less intensity than you’re used to. Reflect on how you’re feeling and adjust. Experienced athletes might choose to add to today’s 20 minute run to get in a little extra easy volume. Those newly adjusting to higher mileage may choose to rest. Don’t let aches and pains cropping up go ignored – address and adjust earlier rather than later.

Friday, February 14

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

Saturday, February 15

• Workout: Key workout #4: 40-50 minute easy run
• Tip: Run with a friend, or running group, if possible, and engage in conversation to maintain an easy pace on today’s run. If you need help finding a running group, you can find a running club in your area at the RRCA website. If running alone, enjoy the scenery but stay alert to your surroundings.

Sunday, February 16

REST

• Tip: You may need more sleep as your body adapts to running. Don’t be afraid to tell your friends and family that sleeping is training too! 🙂

• 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.