Healthy Habits with YMCA
5k walk-to-run plan for families.
Week 1:
- Day 1: Walk for 10 minutes, then run for 1 minute. Repeat three times.
- Day 2: Rest or take a leisurely walk for 20 minutes.
- Day 3: Walk for 10 minutes, then run for 1 minute. Repeat four times.
- Day 4: Rest or take a leisurely walk for 20 minutes.
- Day 5: Walk for 10 minutes, then run for 1 minute. Repeat five times.
- Day 6: Rest or take a leisurely walk for 20 minutes.
- Day 7: Walk for 10 minutes, then run for 1 minute. Repeat six times.
Week 2:
- Day 1: Walk for 5 minutes, then run for 2 minutes. Repeat four times.
- Day 2: Rest or take a leisurely walk for 25 minutes.
- Day 3: Walk for 5 minutes, then run for 2 minutes. Repeat five times.
- Day 4: Rest or take a leisurely walk for 25 minutes.
- Day 5: Walk for 5 minutes, then run for 2 minutes. Repeat six times.
- Day 6: Rest or take a leisurely walk for 25 minutes.
- Day 7: Walk for 5 minutes, then run for 2 minutes. Repeat seven times.
Week 3:
- Day 1: Walk for 5 minutes, then run for 3 minutes. Repeat four times.
- Day 2: Rest or take a leisurely walk for 30 minutes.
- Day 3: Walk for 5 minutes, then run for 3 minutes. Repeat five times.
- Day 4: Rest or take a leisurely walk for 30 minutes.
- Day 5: Walk for 5 minutes, then run for 3 minutes. Repeat six times.
- Day 6: Rest or take a leisurely walk for 30 minutes.
- Day 7: Walk for 5 minutes, then run for 3 minutes. Repeat seven times.
Week 4:
- Day 1: Walk for 5 minutes, then run for 4 minutes. Repeat four times.
- Day 2: Rest or take a leisurely walk for 35 minutes.
- Day 3: Walk for 5 minutes, then run for 4 minutes. Repeat five times.
- Day 4: Rest or take a leisurely walk for 35 minutes.
- Day 5: Walk for 5 minutes, then run for 4 minutes. Repeat six times.
- Day 6: Rest or take a leisurely walk for 35 minutes.
- Day 7: Walk for 5 minutes, then run for 4 minutes. Repeat seven times.
Week 5:
- Day 1: Walk for 5 minutes, then run for 5 minutes. Repeat four times.
- Day 2: Rest or take a leisurely walk for 40 minutes.
- Day 3: Walk for 5 minutes, then run for 5 minutes. Repeat five times.
- Day 4: Rest or take a leisurely walk for 40 minutes.
- Day 5: Walk for 5 minutes, then run for 5 minutes. Repeat six times.
- Day 6: Rest or take a leisurely walk for 40 minutes.
- Day 7: Walk for 5 minutes, then run for 5 minutes. Repeat seven times.
Week 6:
- Day 1: Walk for 5 minutes, then run for 6 minutes. Repeat four times.
- Day 2: Rest or take a leisurely walk for 45 minutes.
- Day 3: Walk for 5 minutes, then run for 6 minutes. Repeat five times.
- Day 4: Rest or take a leisurely walk for 45 minutes.
- Day 5: Walk for 5 minutes, then run for 6 minutes. Repeat six times.
- Day 6: Rest or take a leisurely walk for 45 minutes.
- Day 7: Walk for 5 minutes, then run for 6 minutes. Repeat seven times.
Week 7:
- Day 1: Walk for 5 minutes, then run for 7 minutes. Repeat four times.
- Day 2: Rest or take a leisurely walk for 50 minutes.
- Day 3: Walk for 5 minutes, then run for 7 minutes. Repeat five times.
- Day 4: Rest or take a leisurely walk for 50 minutes.
- Day 5: Walk for 5 minutes, then run for 7 minutes. Repeat six times.
- Day 6: Rest or take a leisurely walk for 50 minutes.
- Day 7: Walk for 5 minutes, then run for 7 minutes. Repeat seven times.
Week 8:
- Day 1: Walk for 5 minutes, then run for 8 minutes. Repeat four times.
- Day 2: Rest or take a leisurely walk for 55 minutes.
- Day 3: Walk for 5 minutes, then run for 8 minutes. Repeat five times.
- Day 4: Rest or take a leisurely walk for 55 minutes.
- Day 5: Walk for 5 minutes, then run for 8 minutes. Repeat six times.
- Day 6: Rest or take a leisurely walk for 55 minutes.
- Day 7: Walk for 5 minutes, then run for 8 minutes. Repeat seven times.
Week 9:
- Day 1: Walk for 5 minutes, then run for 9 minutes. Repeat four times.
- Day 2: Rest or take a leisurely walk for 60 minutes.
- Day 3: Walk for 5 minutes, then run for 9 minutes. Repeat five times.
- Day 4: Rest or take a leisurely walk for 60 minutes.
- Day 5: Walk for 5 minutes, then run for 9 minutes. Repeat six times.
- Day 6: Rest or take a leisurely walk for 60 minutes.
- Day 7: Walk for 5 minutes, then run for 9 minutes. Repeat seven times.
Week 10:
- Day 1: Walk for 5 minutes, then run for 10 minutes. Repeat four times.
- Day 2: Rest or take a leisurely walk for 65 minutes.
- Day 3: Walk for 5 minutes, then run for 10 minutes. Repeat five times.
- Day 4: Rest or take a leisurely walk for 65 minutes.
- Day 5: Walk for 5 minutes, then run for 10 minutes. Repeat six times.
- Day 6:Rest or take a leisurely walk for 65 minutes.
- Day 7:Walk for 5 minutes, then run for 10 minutes. Repeat seven times.
Week 11:
- Day 1: Walk for 5 minutes, then run for 11 minutes. Repeat four times.
- Day 2: Rest or take a leisurely walk for 70 minutes.
- Day 3: Walk for 5 minutes, then run for 11 minutes. Repeat five times.
- Day 4: Rest or take a leisurely walk for 70 minutes.
- Day 5: Walk for 5 minutes, then run for 11 minutes. Repeat six times.
- Day 6: Rest or take a leisurely walk for 70 minutes.
- Day 7: Walk for 5 minutes, then run for 11 minutes. Repeat seven times.
Week 12:
- Day 1: Walk for 5 minutes, then run for 12 minutes. Repeat four times.
- Day 2: Rest or take a leisurely walk for 75 minutes.
- Day 3: Walk for 5 minutes, then run for 12 minutes. Repeat five times.
- Day 4: Rest or take a leisurely walk for 75 minutes.
- Day 5: Walk for 5 minutes, then run for 12 minutes. Repeat six times.
- Day 6: Rest or take a leisurely walk for 75 minutes.
- Day 7: Walk for 5 minutes, then run for 12 minutes. Repeat seven
Remember to warm up and cool down with a few minutes of walking before and after each session. Listening to your body and adjusting the intensity or duration is essential. Have fun and enjoy your family walks and runs!
Tips for Exercising as a Family:
- Set a regular schedule. Plan days and times to make it a routine.Choose activities the whole family can do together. You can walk or ride bikes, swing, play sports, or do workout videos at home.
- Turn exercise into a game. You can create a scavenger hunt, set up an obstacle course, or have friendly competitions.
- Set goals together. This could be running a certain distance, increasing the number of push-ups or sit-ups, or completing a fitness challenge.
- Be a role model. Lead by example to help your family stay active.
- Do different kinds of exercises. Trying many activities helps keep everyone interested and learning new things.
- Encourage friendly competition. This can add fun and motivation everyone to do a little better.
- Make it a family event. Invite extended family members or friends to join your family exercise time.
10 Family Tips for Exercising Together:
- Set a regular schedule: Plan specific days and times for family exercise sessions to make it a routine.
- Choose activities everyone enjoys: Find activities that the whole family can participate in and enjoy together, such as hiking, biking, or playing sports.
- Make it a game: Turn exercise into a fun game or challenge to keep everyone engaged and motivated.
- Set goals together: Set achievable fitness goals as a family and celebrate each milestone together.
- Be a role model: Lead by example and show your children the importance of staying active by being active yourself.
- Incorporate variety: Mix up the types of exercises you do as a family to keep things interesting and prevent boredom.
- Encourage friendly competition: Turn exercise into a friendly competition by challenging each other to see who can run the fastest or do the most jumping jacks.
- Make it a family affair: Invite extended family members or friends to join your family exercise sessions for added fun and support.
- Stay positive and supportive: Encourage each other and provide positive reinforcement throughout the exercise sessions.
- Have fun: The most important tip is to have fun and enjoy the time spent together as a family while exercising.
Nebraska Total Care is your partner in health. Phoebe’s Kids Club is a way for children and families to continue their journey of a healthy lifestyle through Nebraska Total Care resources. This is a FREE educational program. The club is mainly for kids 12 and under.Are you ready to get healthy? Let’s have some fun.
Additional Tips:
- Stretching: Before and after each workout, spend a few minutes stretching your major muscle groups. Focus on your calves, hamstrings, quadriceps, and hip flexors.
- Rest and Recovery: Take at least one rest day between each workout day to allow your body to recover and prevent overuse injuries. You can engage in light activities such as walking or yoga on rest days.
- Hydration: Drink water before, during, and after your workouts.
- Listening to Your Body: Pay attention to any pain or discomfort during workouts. If you experience pain, it's essential to rest and seek medical advice if needed.
10 Fun Facts about Exercise:
- Exercise releases endorphins, chemicals in the brain that help boost mood and reduce feelings of stress and anxiety.
- Regular exercise can improve sleep quality and help you fall asleep faster.
- Exercise can increase brain function and improve memory and cognitive abilities.
- Just 30 minutes of moderate exercise daily can significantly reduce the risk of chronic diseases like heart disease and diabetes.
- Exercise can strengthen your immune system and help you fight off illness and infections.
- Dancing is fun and helps improve balance, coordination, and agility.
- Exercise can increase bone density and reduce the risk of osteoporosis and fractures.
- Exercise can improve digestion and help prevent constipation.
- Regular exercise can boost energy levels and reduce feelings of fatigue.
- Exercise can improve self-confidence and body image by promoting a sense of accomplishment and improved physical fitness.