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Great Plains Get Up & Get Started
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Great Plains get up & get started 5K virtual training program for beginners
“If it doesn’t challenge you, it won’t change you.” -Fred DeVito
gphealth.org
Welcome to Great Plains get up and get started
Program overview
Great Plains get up and get started represents a partnership between Great Plains Health and the Platte River Fitness Series.
The purpose of this program is to guide you toward the goal of finishing a 5K race (3.1 miles). A fitness event like the 5K offers you a motivating, attainable goal that can help you establish an exercise routine.
This 12-week program can help you commit to regular exercise, a critical component in overall health and wellness.
The program is open to everyone, no matter their fitness ability. The program includes options for running, walking or a combination of both.
As you work toward your goal, you will begin to feel better, find you are naturally making better food choices and even develop a more positive self-image. Your fitness event also has the ancillary benefit of validating your effort with a result that is not only practical and measurable but empowering on many levels.
For more information, please contact Pam Garrick at 308.568.7530.
“You don’t have to be great to start, but you have to start to be great.” -Joe Sabah
2 Great Plains get up and get started
Program details
• As a participant in Great Plains get up and get started, you are being provided with this training journal, which will guide you along your 5K journey.
• Individuals will participate on their own. The daily commitment on Facebook to follow the plan will belong to you . T he group component will help you reach your goal with the virtual support of like-minded individuals.
• Health tips and information will be shared regularly i n the Facebook group.
Training sessions on your own.
“Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire which transcends everything.”
-Napoleon Hill
3 Great Plains get up and get started
The goal of the program
Autumn River Run 5K Sunday, October 4
Race information • Registration: 7 a.m. at North Platte Recreation Center • Race time: 8 a.m. • The Platte River Fitness Series will waive the registration fee for those who participate in and complete this program.
“There are only two mistakes one can make along the road ... not going all the way and not starting.”
-Buddha
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4 Great Plains get up and get started
You are not alone in your journey. You will have the strength of GPHealth behind you. Following this training plan will gently give you the confidence to prepare yourself to start AND finish your first 5K. Before you start: 1. Everyone should have a recent physical and receive medical clearance to start an exercise program. 2. Get the right running or walking shoes for your foot type and gait. It is best to get expert advice from a podiatrist, physical therapist or running-shoe specialist. 3. Please warm up properly by walking five to ten minutes at a comfortable pace, and end your workout with some light stretching.
4. Make sure you have water before, during and after your workout.
5. Understand that consistency is key in creating a new habit, so be sure to do something physically active every day. 6. It is acceptable to take one day off per week or use what is called “active rest” by doing a cross-training activity like swimming or cycling. 7. It is natural to feel a little tired or have a few muscle aches when beginning a fitness program. Do not let this keep you from exercising! 8. Pain is different from soreness. True pain should be evaluated by a medical professional. 9. The benefits of exercise are more than physical. As you continue to exercise, your outlook on many things begins to change. 10. Enjoy the solitude of a daily exercise session and the pleasant company of your training group, and most importantly, whether alone or in a group, make sure to have fun! Beginner walking program The 12-week beginner walking program will get you ready to complete 3.1 miles confidently and comfortably. A brisk walking pace is required. Strolling or dog- walking pace is not enough to count as aerobic exercise. You should be able to carry on a conversation, but you should not be able to sing. If you cannot speak at all, you are walking too fast. 5 Great Plains get up and get started
12-week beginner walking program
Date Sun.
Mon. Tues. Wed. Thur.
Fri.
Sat.
Week 1 7.12 to 7.18 Week 2 7.19 to 7.25 Week 3 7.26 to 8.1 Week 4 8.2 to 8.8 Week 5 8.9 to 8.15 Week 6 8.16 to 8.22 Week 7 8.23 to 8.29 Week 8 8.30 to 9.5 Week 9 9.6 to 9.12 Week 10 9.13 to 9.19 Week 11 9.20 to 9.26 Week 12 9.27 to 10.3
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Rest
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Race
6 Great Plains get up and get started
12-week walking to running program
Date Activities
Week 1 7.14 to 7.20
Sun., Tues., Thur.: Walk for 6 min.; then jog at an easy pace for 1 min. Repeat 3 times. Mon., Wed., Fri., Sat.: Walk for 20 min.
Week 2 7.21 to 7.27
Same as week 1.
Week 3 7.28 to 8.3
Same as week 1, except walk 30 min. on Mon., Wed., Fri., Sat.
Week 4 8.4 to 8.10
Sun., Tues., Thur.: Walk for 5 min., then jog for 2 min. Repeat 3 times. Mon., Wed., Fri., Sat.: Walk for 35 min.
Week 5 8.11 to 8.17
Sun., Tues., Thur.: Walk for 3 min., then jog for 5 min. Repeat 4 times. Mon., Wed., Fri., Sat.: Walk for 35 min.
Week 6 8.18 to 8.24
Sun., Tues., Thur., Sat.: Walk for 3 min., then jog for 5 min. Repeat 3 times. Mon., Wed., Fri.: Walk for 35 min.
Week 7 8.25 to 8.31
Sun., Tues., Thur., Sat.: Walk for 2 min., then jog for 5 min. Repeat 4 times. Mon., Wed., Fri.: Walk for 35 min.
Week 8 9.1 to 9.7
Sun., Tues., Thur., Sat.: Walk for 2 min., then jog for 8 min. Repeat 3 times. Mon., Wed., Fri.: Walk or cross-train for 35 min.
Week 9 9.8 to 9.14
Sun., Tues., Thur., Sat.: Walk for 2 min., then jog for 8 min. Repeat 3 times. Mon., Wed., Fri.: Walk or cross-train for 40 min.
Week 10 9.15 to 9.21
Sun., Tues., Thur., Sat.: Walk for 2 min., then jog for 9 min. Repeat 3 times. Mon., Wed., Fri.: Walk for 40 min.
Week 11 9.22 to 9.28
Sun., Tues., Thur., Sat.: Walk for 1 min., then jog for 11 min. Repeat 3 times. Mon., Wed., Fri.: Walk for 30 min.
Week 12 9.29 to 10.5
October 2, 3 and 4. Jog for 14 minutes. Repeat 3 times. Rest on October 5, 6 and 7. The race is on October 8.
7 Great Plains get up and get started
Fit is not a destination. It is a way of life.
Your health is our mission.