Final Week… Mission SUCCESS!!

This is WEEK 9, the final week of The Couch-to-5K ® Running Plan! 

Congratulations on completing the simple 20-30 minute workout plan to get you ready for the 28th Annual Crime Prevention Run.  You are ready for the big day.  Join us in Childs Park and bring a friend.  You can now share how easy the transition has been.  See you on Saturday. 

C25K Training Schedule – Week 9

Work Out 1

Work Out 2

 Work Out 3

Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

 

 

 

 

     

 

Training Week 8 – Almost Done!

This is WEEK 8 of The Couch-to-5K ® Running Plan, a simple 20-30 minute workout plan to get you ready for the 28th Annual Crime Prevention Run.  Our training time is nearly over, and the event is only a few days away.  Enjoy the new, fit, active version of yourself!  We’re looking forward to seeking you soon.

C25K Training Schedule – Week 8

Work Out 1

Work Out 2

Work Out 3

Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).

C25K Week Seven Is Here

 

This is WEEK 7 of The Couch-to-5K ® Running Plan, a simple 20-30 minute workout plan to get you ready for the 28th Annual Crime Prevention Run.  Feeling good sticking with the program?  Well, welcome to the wonderful world of RUNNING!  From here, it is a matter of increasing your distance and reducing your time.  The hard part is over; put in the earphones and cruise into health…

C25K Training Schedule – Week 7

Work Out 1

Work Out 2

Work Out 3

Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

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Hair or Health? Is this a real struggle?

Progressive diabetes, or good looking hair?  Is this really a struggle Black women face when deciding about living a more healthy lifestyle?  True enough, industries have been built on Black beauty and health.  Can they co-exist – a beautiful and helathy body? 

What do you think?  Join the conversation on Facebook, and register for the Family Fun Walk or 5K at the 28th Annual Crime Prevention Run & Family Festival.

Week Six is here. Back to school and moving on!

This is WEEK 6 of The Couch-to-5K ® Running Plan, a simple 20-30 minute workout plan to get you ready for the 28th Annual Crime Prevention Run.  Are you feeling the new energy?  The muscles are loosening easier, your stride is getting longer and stronger.  Your almost there!  Grab your water and hit the course.  You deserve a treat at the end of this week.  How about a double portion of your favorite snack.  See you next  week.  Share your comments, thoughts, pictures and videos!

C25K Training Schedule – Week 6

Work Out 1

Work Out 2

 Work Out 3

Brisk five-minute warmup walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes

Brisk five-minute warmup walk, then:

Jog 1 mile (or 10 minutes)

Walk 1/4 mile (or 3 minutes)

Jog 1 mile (or 10 minutes)

Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.

 

Inspiring Story

Last year, I posted this story as an update in preparation for the Crime Prevention Run.  It remains an inspiration to me and many others, so I am sharing it with you now.  Whatever your motivation for changing your lifestyle to become healthier, I wish you the best and much success.  We are here to support yu as you move toward your positive goals.  Share your story in pictures, video, spoken word and more.

One family.  One community.  All progress!

Complete your free registration now.

 

Week Five – welcome to running! You made it.

This is WEEK 5 of The Couch-to-5K ® Running Plan, a simple 20-30 minute workout plan to get you ready for the 28th Annual Crime Prevention Run.  This week we are truly joggers!  Drink lots of water, stretch those muscles well and put on some music.  There’s no stopping you now!  Blog it here!

C25K Training Schedule – Week 5

Work Out 1

Work Out 2

 Work Out 3

Brisk five-minute warmup walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)

Brisk five-minute warmup walk, then:

  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/2 mile (or 5 minutes)
  • Jog 3/4 mile (or 8 minutes)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.