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!
Just Keep Swimming
You've probably heard swimming is good for you, but did you know just how good? Check out this article from race sponsor Pivot Physical Therapy to find out more.

Journal for Better Health
Journaling helps you keep track of your emotions and stresses, which actually helps you keep track of your exercise habits and food intake. Learn more about journaling from race sponsor Columbia Association.
Student Spotlight: Stacie

Having returned to college at age 30, Stacie knew that she wanted to study nursing and help those less fortunate. With funds from the Pathway Scholarship, a Baltimore Gas and Electric Scholarship, and the Hartson-Wilson Family Scholarship, Stacie was able to complete her degree and become a pediatric nurse.

Click here to find out more about Stacie's journey with 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 4
Workout 1: Brisk 5-minute warm-up walk, then:
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
Workout 2: Congratulations - you've made it to the half-way point! 

Brisk 5-minute warm-up walk, then:
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
Workout 3: Brisk 5-minute warm-up walk, then do 2 repetitions of the following:
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 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 11th Newsletter: Week 5 of your Couch to 5K training plan!
Sponsor's Corner
Looking to build a Leeds project? Allen & Shariff provides renewable energy design and consulting services. 

Learn more about Allen & Shariff by clicking here!
Did you know there are no ATM fees when you bank with The Columbia Bank? They have a network of community banks throughout Delaware, Maryland, New Jersey, Pennsylvania, and Virginia.  Click here to find your closest ATM!
Geico  is more than just car insurance and the cute little gecko. 

Learn more about their products and services 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 
#hccchallenge