You're nearing halfway point of Healthy Heroes 5K Challenge!

You've now tackled Week 3 of the Healthy Heroes 5K Challenge, and it's on to Week 4.

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

Kim Davelaar, nurse health coach for
Promise Community Health Center,
leads Stefenie Smith into Week 4
of the training plan for the Healthy
Heroes 5K Challenge.

HERE IS THE WEEK 4 PLAN:

Day 1:  Run 10 minutes / Walk 5 minutes / Run 3 1/2 minutes.

Day 2: Rest

Day 3: Run 10 minutes / Walk 5 minutes / Run 5 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: Run 10 minutes / Walk 5 minutes / Run 7 minutes.

Day 7: Rest

Next week, we'll be back for Week 5. 

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


HERE ARE PREVIOUS WEEK PLANS:

WEEK 1

WEEK 2

WEEK 3


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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, Kim Davelaar 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 4.