Coach Yasmin’s Intermediate 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

• Distance: REST + Mobility/Stretching/Walking
• 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 Thursday track workouts.

Tuesday, February 11

• Workout: Key workout #1: 2-3 mile easy run
• Tip: Don’t worry about your pace; take it easy and enjoy today’s run!

Wednesday, February 12

• Workout: Cross-training (20-25 minutes)
• Tip: While running builds muscular endurance, it’s still important to work on physical strength outside of running. 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

• Distance: Key workout #2: 5-10 minute warm-up jog/run, 5X400 meters at faster than current 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.

Friday, February 14

• Time: Rest or optional 20 minute easy run
• Tip: Consider reading articles about nutrition and how to adequately fuel your runs.

Saturday, February 15

• Workout: Key workout #3: 40-50 minute easy run
• Tip: Run with a friend, or consider joining a local running group if possible. You can find a running club in your area at the RRCA website. Engage in conversation to maintain an easy pace on today’s run. 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.