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

Overview:The Credit Union Cherry Blossom is pleased to bring you this 5K Intermediate Training Program, thanks to the support of ASICS, Gatorade and Potomac River Running. Are you a new-to-intermediate runner looking to build consistency over the winter months and start the spring with a strong 5K time? Then Coach Yasmin’s 5K Intermediate Training Program is the program for you! Follow this program if you’re comfortable running 2-3 miles at a time, 2-3 times per week. You’ll spend 10 weeks building towards running 4 days a week and incorporating speed work to help you stay strong and get faster on race day. The workouts are time-based to fit your unique schedule and accommodate your current level of training.

January 27 – February 2, 2025

Monday, January 27, 2025

• • REST + Mobility/Stretching/Walking
  • Tip: Welcome to your training program! This plan begins with 3 key workouts a week and progresses to four. The rest of the days are either rest, walking, optional easy running, or cross training. It’s okay to listen to your body and move around your key workouts to fit your schedule, but try to keep them evenly spaced throughout the week and try not to miss these workouts week to week. And it’s always better to do less than to do nothing at all.

Tuesday, January 28

• • Distance: Key workout #1: 2-3 mile easy run
  • Tip: Today is your first key workout. Take it easy on this first run by running at conversational pace or 60-70% of your maximum heart rate.A common approach to estimate your maximum age-related heart rate is to subtract your age from 220. For example, for a 40-year-old person, the estimated maximum age-related heart rate would be calculated as 220-40 = 180 beats per minute (bpm). The 65% level would be 180 x 0.65 = 117 bpm. There are also online calculators based on field tests. If you are unsure about what your heart rate training zones should be, send an email to CoachYasmin at 5kcoach@cherryblossom.com and she will try to help you determine what those ranges should be.

Wednesday, January 29

• • Cross-training (20-25 minutes)
  • Tip: Cross-training is any non-running activity that gets your heart pumping. Think brisk walking, swimming or biking, e.g. Try to choose something you already normally do and enjoy. (Ex., if you do not normally lift weights, now isn’t the time to start lifting heavy).

Thursday, January 30

• • Distance: Key workout #2: 5-10 minute warm-up jog/run. 4×400 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 most recent 5K pace with each interval. If you don’t have a recent 5k pace, test out your goal pace here and adjust based on feel. Take 30-second walking or slow jogging 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. If you don’t already have one, consider using a sports watch and/or an app to track your training. Visit Potomac River Running, our official retail partner, to find a vast selection of watches.

Friday, January 31

• • Time: Rest or 20 minute easy run
  • Tip: Rest days are important to let your body recover. You may consider taking a rest day today, if needed or desired.

Saturday, February 1

• • Time: Key workout #3: 30-40 minute easy run
  • Tip: For this first week, the “long” run will be at conversation pace. Ideally, you should run at a pace that allows you to hold a conversation with someone. We’ll work on getting to race day pace as the plan progresses.

Sunday, February 2

• • REST
  • Tip: Find a specialty running shoe store to get properly fitted for a pair of shoes. Experts at Potomac River Running can help you find a pair that’s right for you. They have the latest running shoes and apparel, including ASICS, our official shoe and apparel sponsor. Do not try to train in cross trainers or in an old pair of running shoes. The wrong shoes can lead to injury.

• 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.