5K Fitness Challenge
Week #5: Set Yourself Up for Success!
Its Week #5 of the Live Well San Diego 5K Fitness Challenge! All your hard work is about to pay off - it’s almost race day!
All this exercise has done more than just prepare you for the race. Physical activity can boost your mood and memory and protect your brain! Your mental health is just as important as your physical health. Give your mental health a workout with meditation or a yoga sesh.
Take a moment to review some nutrition rules that will fuel your workout. What you eat, and when, has a big impact on your energy level and how well you recover from a workout.
Finally, make every step count! Just 7,000 steps a day can save your life.
We hope to see you on race day – Sunday, September 18 at the Waterfront Park downtown. Get more info on parking and the race day schedule at LiveWellSD5K.com.
P.S. – Remember to stay hydrated during the summer heat by drinking plenty of water and scheduling your workouts for the cooler hours of the morning or evening. If it is too hot, then don’t push yourself. Stay cool and safe out there!
This Week's Daily Challenges
Day 29: Add 3.0 miles or +6600 steps to your baseline routine. This is the equivalent of walking about 50 minutes or jogging about 36 minutes.
Day 30: REST
Day 31: Add 3.0 miles or +6600 steps to your baseline routine. This is the equivalent of walking about 50 minutes or jogging about 36 minutes.
Day 32: BOOST - Add 3.5 miles or +7700 steps to your baseline routine. This is the equivalent of walking about 60 minutes or jogging about 42 minutes.
Day 33: Add 3.5 miles or +7700 steps to your baseline routine. This is the equivalent of walking about 60 minutes or jogging about 42 minutes.
Day 34: REST
Day 35: RACE DAY!!!
Day 36: RECOVERY - Walk 1 mile or +2200 steps. This is the equivalent of walking 15-20 minutes or jogging about 10 minutes.
View the Full Training Plan
This Week's Daily Fitness Tips:
 |
|
Day 29 - September 12
Did you know physical activity has immediate, long-lasting, and protective benefits for your brain? Check out this TedTalk about the science of how working out boosts your mood and memory.
Learn More
|
 |
|
Day 30 - September 13
Mental health is just as important as physical health. Check out OG Yoga's FREE videos designed for all to practice yoga - on your own time, in your own space, on your own terms.
Learn More
|
 |
|
Day 31 - September 14
Our bodies need nutritious food while exercising and recovering. Check out these tips on what foods should you eat to benefit your workout!
Learn More
|
 |
|
Day 32 - September 15
Walking 7,000 steps per day may be enough and can reduce the risk of premature death by 50% to 70% in people age 38 to 50. Exercising every day is no easy task, but together we can power through to the finish line!
Learn More
|
 |
|
Day 33 - September 16
One way to get active with your community is volunteering! Don't know where to start? HandsOn San Diego has you covered. Learn how you can volunteer for a cause you’re passionate about and projects that fit your schedule and interests!
Learn More
|
 |
|
Day 34 - September 17
Soon all your hard work will pay off as you reach the finish line of the Live Well San Diego 5K Race. We want you to be ready to conquer the course and have fun. Here are 10 tips to help you prepare for race day.
Learn More
|
 |
|
Day 35 - September 18
Today is the 2022 Live Well San Diego 5K and Kids 1-Mile Fun Run! Race starts at 7:30 am with the Kids Fun Run at 8:30 am. Join us afterward for a post-party and community fair! Let’s get out there and have some fun in support of a healthy, safe, and thriving San Diego County.
|
 |
|
Day 36 - September 19
You did it, celebrate your accomplishment! Take some time day and reflect on all your hard work! Do a short 15 minute walk to keep your muscles fresh.
|
Helpful Links:
Register for the FREE Live Well San Diego 5K and Kids’ 1-Mile Fun Run on September 18th.
Follow us on our social media channels to get the latest updates and resources.
For monkeypox information, visit:
For COVID-19 information, visit:
|
