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Week 5: 5K Fitness Challenge |
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WEEK 5: Race Day Is This Sunday!
We're just one week away from the Live Well San Diego 5K at Waterfront Park on Sunday, September 17! This week is about ways that you can alternate your exercise routine and still get in your needed step count. Check out the exercise library at American Council on Exercise, stroll through a museum at Balboa Park, make yardwork a workout, or make your walk or jog a mission to pick up litter as you go. You'll also learn about ways to keep healthy, like making a plan to drink less alcohol and keeping up with good nutrition before and after the race.
We thank you for taking this journey with us! Don't forget to take some time to recover the day after the race with a short walk or some light yoga!
See you on Sunday!
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This Week's Fitness Challenges |
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Day 29: Add 3 miles or +6600 steps to your normal routine. This is the equivalent of walking for about 50 minutes or jogging about 36 minutes.
Day 30: REST
Day 31: Add 3 miles or +6600 steps to your normal routine. This is the equivalent of walking for about 50 minutes or jogging about 36 minutes.
Day 32-33: BOOST- Add 3.5 miles or +7700 steps to your normal routine. This is the equivalent of walking for about 60 minutes or jogging about 42 minutes.
Day 34: REST- Keep loose with a walk!
Day 35: RACE DAY- Run, jog, walk, or roll in the Live Well San Diego 5K at Waterfront Park!
View Full Training Plan
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This Week's Daily Training Tips: |
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Day 29: Need a break from your daily walk, jog, or run? Choose an alternate exercise! Whether you're a beginner or advanced in your fitness journey, the American Council on Exercise has a huge variety of exercises to help get you moving. Check out their exercise library for videos, tutorials, and helpful tips!
Learn More
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Day 30: Balboa Park has some of the best museums in our region, and many offer free admission on a rotating basis to residents of the City and County of San Diego, and to active military personnel and their dependents. Stroll through the air-conditioned galleries and take in the joy of art and culture in America's Finest City.
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Day 31: Volunteering is a great way to give back to your community and get in some needed steps. Try your hand at gardening! If you don't have outdoor space where you live, many of our partners offer opportunities to get your hands in the dirt. On the third Saturday of the month, join Project New Village from 9-11 am for their Community Work Day at Mt. Hope Community Garden. Gardening together is meaningful, fun, and a great way to connect with neighbors!
Learn More - Move Your Way: Video
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Day 32: Looking for ways to exercise and help the environment at the same time? Try plogging! Plogging comes from the Swedish term "PLOGGA,” which combines a jog, "jogga," with picking up litter, "plocka up." Plogging helps both the health of the community and the environment. You can help our environment AND volunteer by joining I Love A Clean San Diego's Coastal Clean Up Day on September 23 at 9 am.
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Day 33: Choosing to drink less alcohol can help you be your best and avoid dehydration and other unfavorable consequences. Being your best could mean enjoying your golden years in good health, feeling refreshed and rested each morning, or having more money in the bank! The Centers for Disease Control and Prevention has a great tool to help you check your drinking habits that also gives sound advice. If you want to drink less alcohol, it can also help you build a plan to make healthier choices.
Learn More
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Day 34: Not fueling up before you work out is like trying to drive a car on empty. To run or walk most efficiently, stay hydrated with plenty of water and eat healthy carbohydrates such as whole-grain cereals, whole-wheat toast, low-fat or fat-free yogurt, whole-grain pasta, brown rice, fruits and vegetables - ideally, about two hours before you exercise. Check out these tips and more from the American Heart Association.
Learn More
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Day 35: RACE DAY! Today is the 2023 Live Well San Diego 5K and 1-Mile Fun Run! The race program starts at 7 am with a warm-up led by Sirius Fitness. Race start is at 7:30 am with a 1-mile Fun Run at 9 am. Join us afterward for a post-race party and community fair! Let’s get out there and have some fun in support of a healthy, safe, and thriving San Diego County.
Learn More
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Helpful Links:
Remember to also follow us on social media @livewellsandiego5K for additional updates and tips!
We want to see you in action! Share a picture with us on social media by making your post public and tagging our page. Be sure to use the hashtag #LiveWellSD5K. We’ll try to include your pic in our stories!
The 5K is September 17 at Waterfront Park
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