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Credit Union Cherry Blossom 10 Mile Run & 5K Walk/Run

ASICS Beginner Training

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

 

February 10 – 16, 2025

 

Overview: In week 3 you will continue to increase your total running time while decreasing your walking. Returning runners may want to end the walking breaks altogether.

Monday, February 10

  • Time: 30 minute key workout
  • Goal: Walk for 2 minutes then jog/run for 3 minutes. Do this 6 times.
  • Tip: If you’ve gotten off track with the program or are finding the intervals difficult, don’t be afraid to adjust to your current level of fitness. The most important thing is that you keep showing up!

Tuesday, February 11

  • Time: 25 minute Cross Training (optional)
  • Tip: Cross training increases a bit here – still optional, but you may consider adding it in if you haven’t already.

Wednesday, February 12

  • Time: 30 minute key workout
  • Goal: Walk for 2 minutes then jog/run for 3 minutes. Do this 6 times.
  • Tip: You should be able to hold a conversation as you run. If you are out of breath, consider slowing down.

Thursday, February 13

REST

  • Tip: Days off are very important to let your body recover from the hard efforts. You should use the rest day to do moderate upper body weights or attend a yoga class.

Friday, February 14

  • Time: 20-25 minute Brisk Walk
  • Tip: Walking is a great way to prepare your body for the final key workout of the week, as well as a great stress reliever. Track your pace to make it feel more like a workout!

Saturday, February 15

  • Time: 30-35 minute key workout
  • Goal: Walk for 2 minutes then jog/run for 3 minutes. Do this 6-7 times.
  • Tip: If you’re feeling confident, you can progressively pick up the pace here!

Sunday, February 16

REST

  • Tip: You may need more sleep as your body adapts to running. Pay attention to your rest and keep hydrated!

• 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.