You're now on to Week 7 of the Healthy Heroes 5K Challenge


With the completion of Week 6, you are now three-quarters of the way through your eight-week training plan for the Healthy Heroes 5K Challenge.

Nurse health coaches Stephanie Van Ruler and Kim Davelaar of Promise Community Health Center are moving you closer to your goal of running your first 5K for the Healthy Heroes Run & Walk on Saturday, Sept. 8, with their customized plan.

If you haven't registered yet for the Healthy Heroes 5K, do so soon. This Saturday, Aug. 25, is the last day that you can sign up at the early-bird discounted rate. Register at AllSportCentral.com.

Now it's on to Week 7.

Stephanie Van Ruler (right), nurse
health coach for Promise Community
Health Center, leads Stefenie Smith
into Week 7 of the training plan for
the Healthy Heroes 5K Challenge.
HERE IS THE WEEK 7 PLAN:

Day 1:  Walk 2-3 minutes to warm-up / Run 25 minutes.

Day 2: Rest

Day 3: Walk 2-3 minutes to warm-up / Run 15 minutes at a faster pace.

Day 4: Rest

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

Day 6: Walk 2-3 minutes to warm-up / Run 27 minutes.

Day 7: Rest

Next week, we'll be back for the final week: Week 8. 

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 six weeks of the challenge and is ready for Week 7.

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 7.


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