Take the next steps toward running 5K with Week 3 training plan

by Derrick Vander Waal

Week 2 of the Healthy Heroes 5K Challenge is in the books. This training schedule now is becoming a habit for you.

What the best part? You're now a quarter of the way toward running your first 5K. The Healthy Heroes Run & Walk on Saturday, Sept. 8, seems a possibility now.

Nurse health coaches Stephanie Van Ruler and Kim Davelaar of Promise Community Health Center will continue to guide you along the way of their eight-week training plan so that you can reach that goal

Stefenie Smith of Rock Valley, a nurse for Sioux Center Health, has been taking the Health Heroes 5K Challenge with the help of Stephanie and Kim.

She is excited about her progress as she goes into Week 3.

"I've always been my biggest obstacle. Not anymore. I can � am � doing this!" she said.

HERE IS THE WEEK 3 PLAN:
Stephanie Van Ruler, nurse health coach
for Promise Community Health Center,
leads Stefenie Smith into Week 3 of
the training plan for the Healthy
Heroes 5K Challenge.


Day 1: Walk 3 minutes / Run 2 1/2 minutes / Walk 2 minutes / Run 5 minutes / Walk 5 minutes / Run 3 1/2 minutes. (21 total minutes)

Day 2: Rest

Day 3: Walk 5 minutes / Run 6 minutes / Walk 5 minutes / Run 6 minutes. (22 total minutes)

Day 4: Rest

Day 5: Cross train for 20 minutes by doing another activity (bicycling, using an elliptical, exercising with a video, swimming, etc.)

Day 6: Walk 1 minutes / Run 8 minutes / Walk 5 minutes / Run 6 minutes. (20 total minutes)

Day 7: Rest

Next week, we'll be back for Week 4. 

Just stop back at promisechcnews.blogspot.com on Saturday morning for the training plan.


HERE ARE PREVIOUS WEEK PLANS:

WEEK 1

WEEK 2


---------------------------------------------------
TAKING THE CHALLENGE:

Just like you, Stefenie Smith of Rock Valley has completed the first two weeks of the challenge and is on to Week 3.

This week, Stephanie Van Ruler gets her started on the week's first day activity.

Each week, you will see a new video as Stefenie starts a new week of the challenge.

Here's Week 3.

Popular posts from this blog

Kleinwolterink eager to educate community about Promise's services

Image
SIOUX CENTER � Kendra Kleinwolterink has had great respect for the important role that Promise Community Health Center plays in the community since she found out about the organization during college. She now is excited to educate the community about the services it has to offer as the new community educator at Promise. Kendra Kleinwolterink has assumed the role of community educator at Promise Community Health Center in Sioux Center. In the newly created position, she will educate the community about the services Promise has to offer. �I really admired the mission Promise has to offer everyone,� she said. �I think it�s fantastic that Promise offers to serve everyone that walks through their doors.� Promise�s community educator position was created to make connections with personnel in area schools, businesses and other organizations to educate them about the wide-ranging services that the health center has to offer. She also will help arrange community health education opportunities,
Read more

Promise CHC awarded $70,500 for ongoing high-quality service

Image
SIOUX CENTER � Promise Community Health Center of Sioux Center was recognized as a leader among its peers nationwide in delivering high-quality, comprehensive care. The U.S. Department of Health and Human Services announced that Promise has been awarded $70,500 in federal grant funding to recognize quality improvement achievements in the past year and enhance future improvement efforts. Promise was among 1,352 federally qualified health centers nationwide awarded $125 million as an investment in quality improvement. Iowa�s 14 community health centers were awarded more than $1.3 million. Dr. Kenneth Tjeerdsma, dentist, and Sung-Ju Kim, dental assistant, perform a dental screening during Promise Community Health Center's Back-to-School Block Party on Wednesday, Aug. 1. Promise has been awarded $70,500 in federal grants to recognize its achievements in high-quality care to patients. The grant awards were announced during National Health Center Week, which was Aug. 12-18. �These Quali
Read more

You're finished with Week 1. Now on to Week 2 of challenge.

Image
by Derrick Vander Waal You did it! You're one week into the Healthy Heroes 5K Challenge. See, that wasn't so bad. You'll be able to do this. Nurse health coaches Stephanie Van Ruler and Kim Davelaar of Promise Community Health Center will make sure of it. They will walk through it with you every step of the way with their eight-week training plan to run your first 5K. HERE IS THE WEEK 2 PLAN : Kim Davelaar, nurse health coach for Promise Community Health Center, leads Stefenie Smith into Week 2 of the training plan for the Healthy Heroes Challenge. Day 1:  Walk 2 minutes / Run 3 minutes. Alternate until you reach 15 minutes. Day 2:  Rest Day 3:  Walk 1 1/2 minutes / Run 3 1/2 minutes. Alternate until you reach 15-18 minutes. Day 4:  Rest Day 5:   Cross train for 20 minutes by doing another activity (bicycling, using an elliptical, exercising with a video, swimming, etc.) Day 6:   Walk 1 minutes / Run 4 minutes. Alternate until you reach 20 minutes. Day 7:  Rest Next w
Read more