You're reached final week of Healthy Heroes 5K Challenge!


You've almost reached your goal!

With the completion of Week 7, you're now going into your eighth and final week of the eight-week training plan for the Healthy Heroes 5K Challenge. You've gradually built up from short runs to extended runs and are nearly prepared to tackle your first 5K for the Healthy Heroes Run & Walk on Saturday, Sept. 8, in Sioux Center.

If you haven't registered yet for the Healthy Heroes 5K, you can still do so online at AllSportCentral.com.

Finish your training strong with the Week 8 plan that nurse health coaches Stephanie Van Ruler and Kim Davelaar of Promise Community Health Center have prepared for you.


Stephanie Van Ruler (right), nurse health
coach for Promise Community Health
Center, leads Stefenie Smith into the
eighth and final week of the training plan
for the Healthy Heroes 5K Challenge.
The Healthy Heroes 5K / 1-mile Family
Fun Walk is Saturday, Sept. 8


HERE IS THE WEEK 8 PLAN:

Day 1:  Run 30 minutes.

Day 2: Rest

Day 3: Run 25 minutes

Day 4: Rest

Day 5: Cross train for 25-30 minutes by doing another activity (bicycling, using an elliptical, exercising with a video, swimming, etc.)

Day 6: Rest

Day 7: Run 15 minutes / Walk 10 minutes.


HERE ARE PREVIOUS WEEK PLANS:

WEEK 1

WEEK 2

WEEK 3

WEEK 4



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TAKING THE CHALLENGE:

Just like you, Stefenie Smith of Rock Valley has completed the first seven weeks of the Healthy Heroes 5K Challenge and is ready for eighth and final week.

Nurse health coach Stephanie Van Ruler gets her started on the week's training plan.

Check out the video.


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