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.

 

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Week 4 Training… breaking new ground

 

This is WEEK 4 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.  We’re ready to break new ground this week.  We’re moving up to a ¼ mile jog.  Put the music on and let’s move!  Remember to stretch well before and after you do this workout.  Grab some water, a towel and keep it moving.  Post your success story here.

C25K Training Schedule – Week 4

Work Out 1

Work Out 2

 Work Out 3

Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)

Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)

Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)

 

 

 

 

     

 

Secrets of a Jet Beauty

 

Have you ever wondered what makes a Jet Beauty so radiant?  I grew up with Jet Magazine and still subscribe, in part, because the young women who are chosen as a Jet Beauty help to define a cultural standard.  These women, by their selection as a Jet Beauty, are certifiably gorgeous!  Sure they have good genes to help them along, but often it takes more than waking up each day to get “THAT” look worthy of placement in a national magazine.

So, I’ve gone an done it!  I reached out to several of this year’s Jet Beauties to get their input and tips on fitness, nutrition and healthy living.  They may respond directly to the blog, our Facebook page or my e-mail.  Rest assured, however they reply, I will make sure their words arrive right here!  That’s right, motivation from the Jet Beauties themselves. 

I know I can’t wait!

Share you gift to entertain.

We want YOU to perform at the talent show.

We are gearing up for a great show to accompany the 28th Annual Crime Prevention Run.  Talent from both sides of the Bay and beyond has been invited to sing, dance, mime and bring spoken word for our entertainment, education and enjoyment!  You won’t want to miss it.

Mark your calendars now to be in fromt of our stage  on Saturday, September 15, 2012 at 11:00 AM for the 2012 Family Festival.  FMI: Click here.