Get the Week 6 training plan for the Healthy Heroes 5K Challenge

Promise Community Health Center in Sioux Center, Iowa | Federally Qualified Health Center serving northwest Iowa | Promise offers medical care, prenatal care, behavioral healthcare, population health care, health coaching as well as dental and vision care.

17 Aug

You’ve finished the fifth week of 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.

Now it’s on to Week 6.

Day 1: Run 20 minutes / Walk 5 minutes / Run 5 minutes. (Total: 30 minutes)

Day 2: Rest

Day 3: Run 20 minutes / Walk 5 minutes / Run 5 minutes. (Total: 30 minutes)

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: Run 22.5 minutes / Walk 5 minutes / Run 5 minutes. (Total: 32.5 minutes)

Day 7: Rest

Next week, we’ll be back for Week 7.

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

HERE ARE PREVIOUS WEEK PLANS:

WEEK 1

—————————————————
TAKING THE CHALLENGE:

Just like you, Stefenie Smith of Rock Valley has completed the first five weeks of the challenge and is ready for Week 6.

This week, Stephanie Van Ruler gets her started on the week’s first day activity.

—————————————————

HEALTHY HEROES RUN & WALK:

Promise Community Health Center and Sioux Center Health are partnering together to put on a Healthy Heroes Run & Walk on Saturday, Sept. 8.

Join in on a 5K Race or 1-mile Family Fun Walk.

For more information, read this preview story. To register, visit www.AllSportCentral.com.

Gather family and friends to participate in this fun event.

Choosing health is a superpower!