Coach Yasmin’s Intermediate 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. The most important thing is to listen to your body. You’ll also start running tempo runs this week. A tempo run is usually sustained for a longer period of time or distance, usually around 15-30 minutes or a specific number of miles.

February 3 – February 9, 2025

Monday, February 3

• Distance: REST + Mobility/Stretching/Walking
• 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 #1: 2-3 mile easy run
• Tip: Check in with your body about how today’s run feels. You may be sore, but overall should feel confident in your building mileage and consistency after a few days of rest.

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 and help you avoid lingering pains and issues.

Thursday, February 6

• Distance: 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.

Friday, February 7

• Time: Rest or optional 20 minute easy run
• Tip: This Friday run is always optional – remember, more isn’t always better. Listen to your body and if you’re feeling good, add in the extra miles. If not, rest will help just as much.

Saturday, February 8

• Workout: Key workout #3: 35-45 minute easy run
• Tip: How do you decide how many minutes to run? Check in halfway through. If you’re feeling good, see what it feels like to push towards 45. If you’re tired, aching, or sore, be comfortable with hitting 35 and calling it a day. 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.