Strengthen Our Sisters - Visiting Teaching

Have I Done Any Good? Official Music Video ft. Alex Boye & Carmen Rasmus...

safe kids

RadKIDS is a program that teaches self-defense and safety skills to children ages 4-10. The curriculum covers topics including: home and vehicle safety; out and about safety; realistic defense against abduction; good-bad-uncomfortable touch; stranger tricks and physical defense; realization of personal power. They will teach a class June 25-29 at Utah State University. Tuition is $15. Email Judy.Crockett@usu.edu if you are interested. More info about the program http://www.radkids.org/

Looking through Windows

another 5K running schedule

Here is another running schedule that is fun if you can already run 1.5 miles.  It is an 8 week schedule instead of 12.

5K Training Schedule for Beginners
CT= Cross Training (biking swimming, or elliptical)
EZ- simple, les strenuous activity

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	20-30 min EZ	1.5 mile run	CT or Rest	1.5 mile run	rest	1.5 mile run	rest
2	20-30 min EZ	1.75 mile run	CT or Rest	1.5 mile run	rest	1.75 mile run	rest
3	20-30 min EZ	2 mile run	CT or Rest	1.5 mile run	rest	2 mile run	rest
4	25-35 min EZ	2.25 mile run	CT or Rest	1.5 mile run	rest	2.25 mile run	rest
5	25-35 min EZ	2.5 mile run	CT or Rest	2 mile run	rest	2.5 mile run	rest
6	35-40 min EZ	2.75 mile run	CT	2 mile run	rest	2.75 mile run	rest
7	40 min EZ	3 mile run	CT	2 mile run	rest	3 mile run	rest
8	20-30 min EZ	3 mile run	CT or Rest	2 mile run	rest	5K Race

Total Fitness Select Med Magazine Spring 2009

want to run?

I've had a lot of people ask me how I got started running.  I found this schedule out of Family Circle magazine a few years ago (in 2009) and I adapted it so the day of rest was on Sunday.  I loved this schedule because it broke it down in easy steps for a beginning runner. I then signed up for a 5K, worked backwards from the date of the race and wrote down on my calendar what I was to do everyday.  This was a perfect training for my first 5K.

Rest: Taking a day or two off is just as important as the exercise itself

Run/Walk Days: warm up for 5 minutes and take another 5 to cool down.

Cross-training Days: swim, bike strength train, row or try some yoga

Walks: Go at a pace that allows you to caht while you stroll

Race Day: Eat half a bagel or some yogurt an hour or two before the event.

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	Run 1 min/walk 2 min  x4	Rest or cross train	Run 1 min/walk 2 min x4	Rest or cross train	Run 1 min/walk 2 min x5	Walk 45 minutes	Rest
Week 2	Run 1.5min /walk 2 min  x4	Rest or cross train	Run 1.5 min/walk 2 min x4	Rest or cross train	Run 1.5 min/walk 2 min x5	Walk 45 minutes	Rest
Week 3	Run 2 min /walk 2 min  x4	Rest or cross train	Run 2 min /walk 2 min  x4	Rest or cross train	Run 2 min/walk 2 min x5	Walk 45 minutes	Rest
Week 4	Run 2.5 min /walk 2 min  x4	Rest or cross train	Run 2.5 min /walk 2 min  x4	Rest or cross train	Run 2.5 min/walk 2 min x4	Walk 45 minutes	Rest
Week 5	Run 3 min /walk 2 min  x4	Rest or cross train	Run 3 min /walk 2 min  x4	Rest or cross train	Run 3 min/walk 2 min x5	Walk 50 minutes	Rest
Week 6	Run 3 min /walk 1 min  x5	Rest or cross train	Run 3 min /walk 1 min  x5	Rest or cross train	Run 3 min/walk 1 min x7	Walk 50 minutes	Rest
Week 7	Run 3 min /walk 1 min  x6	Rest or cross train	Run 3 min /walk 1 min  x6	Rest or cross train	Run 3 min/walk 1 min x6	Walk 55 minutes	Rest
Week 8	Run 3.5 min /walk 1 min  x5	Rest or cross train	Run 3.5 min /walk 1 min  x5	Rest or cross train	Run 3.5 min/walk 1 min x6	Walk 55 minutes	Rest
Week 9	Run 3.5 min /walk 1 min  x6	Rest or cross train	Run 3.5 min /walk 1 min  x6	Rest or cross train	Run 3.5 min/walk 1 min x7	Walk 55 minutes	Rest
Week 10	Run 4 min /walk 1 min  x6	Rest or cross train	Run 4 min /walk 1 min  x6	Rest or cross train	Run 4 min/walk 1 min x7	Walk 60 minutes	Rest
Week 11	Run 4 min /walk 1 min  x7	Rest or cross train	Run 4 min /walk 1 min  x7	Rest or cross train	Run 4 min/walk 1 min x7	Walk 60 minutes	Rest
Week 12	Run 4 min /walk 1 min  x6	Rest or cross train	Run 4 min /walk 1 min  x6	Rest or cross train	Walk 30	5K race day