Take the next steps toward running 5K with Week 3 training plan

by Derrick Vander Waal

Week 2 of the Healthy Heroes 5K Challenge is in the books. This training schedule now is becoming a habit for you.

What the best part? You're now a quarter of the way toward running your first 5K. The Healthy Heroes Run & Walk on Saturday, Sept. 8, seems a possibility now.

Nurse health coaches Stephanie Van Ruler and Kim Davelaar of Promise Community Health Center will continue to guide you along the way of their eight-week training plan so that you can reach that goal

Stefenie Smith of Rock Valley, a nurse for Sioux Center Health, has been taking the Health Heroes 5K Challenge with the help of Stephanie and Kim.

She is excited about her progress as she goes into Week 3.

"I've always been my biggest obstacle. Not anymore. I can – am – doing this!" she said.

HERE IS THE WEEK 3 PLAN:

Stephanie Van Ruler, nurse health coach
for Promise Community Health Center,
leads Stefenie Smith into Week 3 of
the training plan for the Healthy
Heroes 5K Challenge.

Day 1: Walk 3 minutes / Run 2 1/2 minutes / Walk 2 minutes / Run 5 minutes / Walk 5 minutes / Run 3 1/2 minutes. (21 total minutes)

Day 2: Rest

Day 3: Walk 5 minutes / Run 6 minutes / Walk 5 minutes / Run 6 minutes. (22 total 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: Walk 1 minutes / Run 8 minutes / Walk 5 minutes / Run 6 minutes. (20 total minutes)

Day 7: Rest

Next week, we'll be back for Week 4. 

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


HERE ARE PREVIOUS WEEK PLANS:

WEEK 1

WEEK 2


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TAKING THE CHALLENGE:

Just like you, Stefenie Smith of Rock Valley has completed the first two weeks of the challenge and is on to Week 3.

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 3.