2017 HCC 5K Challenge Race  Weekly Newsletter

No matter your goal for this year's HCC 5K Challenge Race, our weekly newsletter can help you reach the finish line!
Work Out Away From Your Home and Your Gym

Going on a business trip or family vacation and worried you'll lose your exercise momentum?  Try this easy workout you can do right from your hotel room, courtesy of race sponsor Columbia Association!

Fueling Your Fitness 

Ever wondered what you should be eating before, during, and after a workout?  Check out this helpful post from race sponsor Howard County General Hospital to find out!
Student Spotlight: Herman

Herman's journey to Howard Community College can be described in one word: serendipitous. A chance soccer game turned into a life-changing decision and the rest is history. He was even lucky enough to receive funds from the Leadership Howard County Endowment, the Scott E. Caplan Entrepreneurial Endowment, and the Micros Systems Scholarship Fund, to name a few.

Click here to learn more about Herman and his long road to HCC!
Couch to 5K Training Schedule
Each week you will have three workouts to complete to get you ready for the HCC 5K Challenge Race!

Week 3
Workout 1: Brisk 5-minute warm-up walk, then do 2 repetitions of the following:
  • Jog 90 seconds
  • Walk 90 seconds
  • Jog 3 minutes
  • Walk 3 minutes
Workout 2: Brisk 5-minute warm-up walk, then do 2 repetitions of the following:
  • Jog 90 seconds
  • Walk 90 seconds
  • Jog 3 minutes
  • Walk 3 minutes
Workout 3: Brisk 5-minute warm-up walk, then do 2 repetitions of the following:
  • Jog 90 seconds
  • Walk 90 seconds
  • Jog 3 minutes
  • Walk 3 minutes
Dynamic stretches:
- shoulder shrugs (up/down, forward/back)
- arm circles (front/back)
- lateral side bends
- standing leg swings (front/back, side/side)
- ankle circles (left/right)

Strength training:
- jump jacks (20) or high knee jog (20 each side)
- push-ups (10)
- planks (30 seconds)
- squats (15)
- lunges (10 each side, do not allow knee to go past toes)
- weighted carry (use a medicine ball or dumbbell from 5-10 pounds)

Important things to remember:
- follow running program 3 days a week (Mon/Wed/Fri or Tues/Thurs/Sat)
- incorporate strength training 2-3 days a week, opposite of running days
- always start with dynamic stretches and the recommended warm-up to prepare your muscles for a workout
- adding hills to your routine will be greatly beneficial in increasing your strength and endurance

September 8th Newsletter: Week 4 of your Couch to 5K training plan!
Sponsor's Corner
Columbia Association has a ton of fun summer events for you and your family. 
Click  here to view the events calendar!

Need more assistance with your Couch to 5K training? There is a  free  Basic Training class starting on September 6th that meets three times per week (M,W,F). It will focus on many exercises and movements needed for the HCC 5K Challenge Race obstacles!
gymGO's mission is to provide an interactive fitness experience through its revolutionary online platform. 

Delivering affordable personal training via live, two-way interactive sessions, gymGO's platform lets trainers and clients connect and work out together when most convenient. It's health and fitness on your terms. 

To experience your virtual workout, click  here.
Don't forget the  Howard County Police Department's Race Pace 5K is on September 9, 2017 - right around the corner!

For more information about the race and to register, please click  here.
Mission BBQ was proud to have sponsored dinner at this year's Challenge Race kick-off event!

They have delicious food options, fantastic service, and a wonderful mission, so make sure you consider using them for your next event. To view their catering menu, click  here.
Desperately in need of a spa treatment before summer officially ends? 

Check out Turf Valley Resort's current specials and promotions here!
Thank You to Our 2017 Sponsors:
Make sure to like and follow the 
Howard Community College Educational Foundation 
on Facebook today for upcoming events, exciting news, student stories, and more!
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And don't forget to share your HCC 5K Challenge Race training photos and videos using