Don't believe you can? Take your first steps to running a 5K

by Derrick Vander Waal

"No way!"

Is that your immediate response if someone asks you if you could run a 5K?

Stephanie Van Ruler (right), nurse health coach
for Promise Community Health Center, will take
Stefenie Smith of Rock Valley through a eight-week
plan to run her first 5K. She wants you to join in,
too, on the Healthy Heroes 5K Challenge.

But, not so fast. Stephanie Van Ruler and Kim Davelaar, nurse health coaches for Promise Community Health Center in Sioux Center, say: "Yes, you can!"

In fact, they're going to show you how.

Over the next eight weeks, they will take you through a step-by-step training plan that they customized to get you – and anyone who wants to – running that 5K (3.1 miles). The eight-week training plan will start slow and gradually build in way that will allow you to succeed.

They invite you to take the challenge. To take that first step. To commit to taking it just one week at a time to reach your goal.

Yes, that's right. They would love to see you run in the Healthy Heroes 5K at the end of the challenge on Saturday, Sept. 8, in Sioux Center. For more information and to register, visit www.AllSportCentral.com.

"Every accomplishment starts with the decision to try," Van Ruler said. "I tell my patients and myself all the time that growth takes time."

Check out how easy it is to get started and to take the Healthy Heroes 5K Challenge.


HERE IS THE WEEK 1 PLAN:

Day 1: Walk 2 minutes / Run 2 minutes. Alternate until you reach 10-15 minutes.

Day 2: Rest

Day 3: Walk 2 minutes / Run 2 minutes. Alternate until you reach 10-15 minutes.

Day 4: Rest

Day 5: Walk 2 minutes / Run 2 minutes. Alternate until you reach 10-15 minutes.

Day 6: Cross train for 20 minutes by doing another activity (bicycling, using an elliptical, exercising with a video, swimming, etc.)

Day 7: Rest

Next week, we'll be back for Week 2. 

Just stop back at promisechcnews.blogspot.com every Friday for the next step in the training plan.


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TAKING THE CHALLENGE:
You won't be alone in taking the Healthy Heroes 5K challenge.

Not only will Stephanie Van Ruler and Kim Davelaar guide you along the way with this eight-week training plan, but you will have the opportunity to watch as Stefenie Smith takes the challenge along with you to run her first 5K.

Each week, you will see a new video as she strides into a new week of the challenge.

Watch as she starts Week 1.