A four-week training program to get you across your first 5k finish line. This program is best suited for those who are just getting into fitness and learning to move more.
Benefiting the American Heart Association
In response to the unprecedented need caused by COVID-19, I am supporting the American Heart Association by participating in the Dallas Heart Walk and would like to invite you to join me by making a gift to my Heart Walk page to protect the hearts we love. While a donation is not required to download the 4-Week Walking Program, every dollar you donate helps further the American Heart Association’s mission to fight for a world of longer healthier lives.
The American Heart Association is also confronting COVID-19 by funding new research to investigate the cardiovascular implications of coronavirus, training health care workers on the front lines, and advocating to provide families greater access to care.
It only takes a minute and your gift has the power to give hope, healing and more time with loved ones.
JOIN ME FOR A 4-WEEK WALKING CHALLENGE
GET ACTIVE AND LEARN HOW TO MOVE MORE
What inspires you to get healthier? Do you ever find yourself feeling motivated, but confused about how to take the first step?
The 4-Week Walking Challenge was designed to help you take that first step without feeling overwhelmed! Together, we’ll learn how to walk our way to heart health by staying active.
This challenge was made to coincide with the American Heart Association’s Move More Challenge for the Dallas Heart Walk.
HEALTHY HEARTS CREATE HEALTHY LIVES
Fitness can be intimidating if you’re just getting started. Perhaps you purchased that gym membership in January, but felt out of place when visiting for the first time. Maybe you’ve always dreamed of doing a 5k race, but never knew where to begin or even believed that it was possible for you. Maybe you’ve recently been told by your doctor that you might benefit from more physical activity?
The 4-Week Walking Challenge was designed specifically for people JUST LIKE YOU. This program takes you from couch to 5k walking in just 4 weeks. With a strategic training plan that includes, easy walking, moderate intensity intervals and strength training days you will cross the finish line feeling the best you’ve ever felt.
Here is whats included:
4 Week Walking Plan
The next for weeks are about learning to move more. I’ve created a week by week guide and a structure to help you build distance, but feel free to make it your own. Walk at your own pace in your own space.
Week 1 – Base Building
Week 2 – Building Distance
Week 3 – Building Distance
Week 4 – Race Prep Week
WALK YOUR WAY TO HEALTH
Walking is one of the simplest ways to get active and stay active. With each step you take, you travel further down the path to a healthier lifestyle. Research has shown that walking can have a significant impact on your health by lowering your chances of heart disease.
The American Heart Association recommends at least 150 minutes per week of moderate-intensity aerobic activity, however only about one in five adults and teens get enough exercise to maintain good health. 150 minutes can sound like a lot if you’re just getting started, but don’t let that keep you from starting! We all have to start somewhere and the 4-week walking challenge is as good a place as any.
No matter where you begin, you’re still doing better than doing nothing at all.
Science has linked being inactive and sitting too much with higher risk of heart disease, type 2 diabetes, colon and lung cancers, and early death.
It’s clear that being more active benefits everyone and helps us live longer, healthier lives.
Here are some of the big wins from the American Heart Association:
- Lower risk of heart disease, stroke, type 2 diabetes, high blood pressure, dementia and Alzheimer’s, several types of cancer, and some complications of pregnancy
- Better sleep, including improvements in insomnia and obstructive sleep apnea
- Improved cognition, including memory, attention and processing speed
- Less weight gain, obesity and related chronic health conditions
- Better bone health and balance, with less risk of injury from falls
- Fewer symptoms of depression and anxiety
- Better quality of life and sense of overall well-being
What Else You'll Get:
At-home exercises that can be done with no equipment.
You can do these during your walk, at the park, or a work.
10 easy options to mix and match as needed.
Learn to Increase mobility as you go
Increase or decrease reps as needed to suite your comfort level
WHAT ELSE YOU MAY NEED
Find yourself a solid pair of shoes to walk comfortably in. They should be lightweight, breathable and provide support to your feet. Need a little help finding the right shoe? Check out this handy guide.
What you wear makes a huge difference. Dress for comfort and the weather. Avoid wearing cotton, which absorbs moisture and stay dry by wearing synthetic “wicking” fabrics that draw sweat away from the skin. Check out this guide for handy tips on what to wear.
Stay hydrated by drinking plenty of water. Take frequent sips of water while you walk, even if you’re not thirsty. Also make sure to drink up before and after a walk. Avoid sports drinks with high sugar content. Learn how to sip smarter with these tips.