You're halfway through training plan for running your first 5K

You've officially halfway finished with the eight-week training plan for the the Healthy Heroes 5K Challenge.

Nurse health coaches Kim Davelaar and Stephanie Van Ruler of Promise Community Health Center are gradually increasing the distance you run in their customized training plan so that you can reach your goal of running your first 5K for the Healthy Heroes Run & Walk on Saturday, Sept. 8.

You've finished Week 4, and now it's on to Week 5.

Kim Davelaar (right), nurse health
coach for Promise Community Health
Center, leads Stefenie Smith into
Week 5 of the training plan for the
Healthy Heroes 5K Challenge.

HERE IS THE WEEK 5 PLAN:

Day 1:  Run 15 minutes / Walk 5 minutes / Run 5 minutes. (Total: 25 minutes)

Day 2: Rest

Day 3: Run 15 minutes / Walk 5 minutes / Run 6 minutes. (Total: 26 minutes)

Day 4: Rest

Day 5: Cross train for 20-25 minutes by doing another activity (bicycling, using an elliptical, exercising with a video, swimming, etc.)

Day 6: Run 17 minutes / Walk 5 minutes / Run 5 minutes. (Total: 27 minutes)

Day 7: Rest

Next week, we'll be back for Week 6. 

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


HERE ARE PREVIOUS WEEK PLANS:

WEEK 1

WEEK 2

WEEK 3

WEEK 4

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

Just like you, Stefenie Smith of Rock Valley has completed the first three weeks of the challenge and is ready for Week 4.

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 5.