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

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 week, we'll be back for Week 3. 

Just stop back at promisechcnews.blogspot.com every Friday for the next step in the training plan.
HERE ARE THE PAST WEEK PLANS:

 WEEK 1


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

Just like you, Stefenie Smith of Rock Valley made it through the first week of the challenge and is ready to start Week 2.

This week, Kim Davelaar gets her started on the first day's activity.

Each week, you will see a new video as she strides into a new week of the challenge.

Watch she starts Week 2.

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