Archive for 5k

let’s go girl!

runhers is official training partner for the 2015 OKC Go Girl Run

We are happy to announce we are partnering with Ultramax Sports to be the Official Training Group for the 2015 Go Girl Run slated for March 22nd, 2015.  The event start and finish area is set at the spectacular OKC Myriad Gardens.  The race is a women’s only half marathon and 5K.  We are providing both half marathon and 5K training for free in OKC and Norman groups.  We have a $10 off registration discount code (runhers10) – and you can register at: http://ultramaxsports.com/gogirlrun//oklahomacity/home.html

Our 12 week training plan kicks off this Monday, December 29th and the first group run will be Saturday, January 3rd. We will be updating on Facebook pages, Twitter feed (@runhers) and via Constant Contact e-mail if you opt in.  We will provide location, time and any other training tips for the week. 

This training group is for all ages and abilities, and we gladly welcome new walkers and runners! Each Saturday, we will map a safe training route, provide water along the route, and at the start/finish.  We will also teach some warm ups, running drills, etc. and  have some other mini clinics along the way.  Mostly though, we want you to have fun!  Yes, we’ll work – but we’re all in this together, and we want to help you any way we can to achieve your goal.  Oh, and one last thing … what’s said on the run, stays on the run!  ; )

Some of the highlights are below:

Go Girl Run OKC Event Highlights:

  • All Half Marathon participants will receive a New Balance women’s cut technical t-shirt.
  • 5K participants will receive a women’s cut cotton t-shirt.
    • **All 5K participants will have the option to upgrade to the New Balance Technical Shirt for $10 when they register.
  • Boutique Expo with women-specific vendors.
  • New 5K Couples Competition – Grab your significant other and race together!
  • Ultramax Sports Pace Teams
  • Go Girl On-Demand apparel available at Packet Pickup and on Race Day.
  • Custom Go-Girl Finisher Medals for both the Half and the 5K!
  • Custom-etched wine glasses for all finishers.
  • Champagne served at the finish line.
  • Extended finish time limit for walkers.
  • Overall & Age Group Awards – We go four-deep in every age group!
  • Live Results Station
  • Free Race Photos
  • USATF Sanctioned Race

train and run a 5K with us

Editor’s Note: For OKC Metro area women; we are happy to partner with Metro Family Magazine for another #StrongTogether project using our sofa2success 5K program. The goal race will be October 18th Komen Race for The Cure 5K. We provide all the training and as much motivation/inspiration as we can, you provide some time to come out and get started. They say the first step is the most difficult, but we provide a happy, safe and structured environment to get you going! Hope to see you soon. All details will be on our Facebook.com/runhers page.

The question, what is preventing you from being healthier and happier? Maybe you just aren’t sure how to get started … or re-started? Sofa2success can help you get that ‘feel good’ energy back. Taking that first step can transform you and restore your confidence/energy to live happier and healthier. Truth is, a healthy you is the best you! You’ll be in good company as well, with about 13 million women regularly hitting the road, trail, or treadmill, according to a report by the Sports & Fitness Industry Association.

The supportive women at runhers are here to help you get started or back on track toward a more rewarding lifestyle. We can help train you to run or walk in a 5K (3.1 mile) event. It’s easy to get going – we provide a plan, a certified coach, all the education you may need, and lots of motivation. You provide the first step by coming out and following the plan… and as we move ahead together, your confidence, energy and spirit will grow! Completing a 5K is a great accomplishment and you can continue on your journey to a healthier, happier you. The best you!

You may be asking… why should I be thinking about taking up running or walking in this training group?

  • The accountability and camaraderie: You’ll get to know many other women in the training group and be able support and encourage each other! We are all in this together.
  • The simplicity of it! It’s so simple to start! All you need is some comfortable clothing you can move in and some decent athletic footwear, and your off and running! You can run or walk any day and time you want.
  • Everyone can participate! Running is the most inclusive of all activities. You don’t have to have a special athletic talent to do it. You just lace up the sneakers and get moving at your own pace. Want to get faster or go longer? We can help you with all of that – safety tips, training schedules, group runs and all the support you need are all here at runhers women’s association. You can run or walk for fitness, to socialize or even compete in races.
  • Anytime – anywhere – any duration: You can be just about anywhere and get a run and/or
  • Fun Events – Worthy Causes: The beauty of running and walking is that you can run in solitude one day, with your training/social group the next and then run an event with anywhere from 300 to 40,000 other participants on any given weekend! How exhilarating!
  • Before Starting

    Before starting a 5K training program, it is highly advised that you should make sure you are healthy enough to undertake the training. This 5K training should not be taken lightly. Consult your medical professional to ensure you are ready for this important next step!

    We will be issuing a schedule with locations for the 8 week program. We are meeting up every Saturday morning with Coach to do the miles/minutes as a group. Coach will be providing education and answering any questions before the runs/walks; including proper warm-up, running/walking drills stretching techniques, some laughs and motivation.

    Notes:

    XT means to cross train. This could be any other activity to help body, mind and spirit! You could do some core work, or light stretching, upper body workout, yoga or any activity you enjoy. Mix it up, experiment and listen to your body.

    Easy Runs and Walk/Runs

    This means running totally comfortable and controlled. When running alone or with your runhers training partner or group, you should be able to converse easily. You’ll likely feel as if you could go faster. Don’t. There is always time in the future to go faster or longer if that becomes your goal. For now, just building a ‘base’ level of running or run/walking fitness is what you are after. You can also do walk/runs where you may start with 1 minute of easy running with 2 – 3 minutes of brisk walking; repeating this for the duration. Experiment with the mix of walk/run minute until you feel comfortable with it.

    Rest

    Rest is always important. Make one day a rest day where you really are resting up from training. You need to make sure your muscles are well rested as you progress and grow though the training program. Rest and recovery doesn’t always mean doing nothing, you can do some like stretching or other light physical activity. Your body will begin telling you what it needs as you develop a better relationship with it!

    About sofa2success

    sofa2success© is being developed into a complete series for women that will include the 5K training and other fitness programs, nutrition tips, easy to prepare healthy recipes, other lifestyle tips, as well as a guide to balancing all the things that can make life very stressful. All in all – we will use the sofa2success program as a lifestyle guide that you can use as a reference anytime you need it. Our website and Facebook and Twitter feeds will offer daily lifestyle tips, food and nutrition news, shopping, events and forums of all kinds to help keep you active and happy! We have an advisory group of accomplished people from many disciplines to ensure that we provide you with the best evidenced based information. We also have humorists, to keep the scientists/professionals from getting too serious! We have to have fun!

    runhers to host Free 5K in OKC Metro


    FOR IMMEDIATE RELEASE:
    OKLAHOMA CITY – JUNE 2, 2014
    Contact: Sheila Kidder – (405.659.2852)
    info@runhers.com

    Celebrate National Running Day June 4th!

    Oklahoma City based runhers women’s association is hosting a free, timed 5K to celebrate national running day. The event will begin at 7pm, at Elite Feet Running at 1237 E Danforth Road in Edmond. All ages and abilities are welcomed. Experienced runners are encouraged to bring a friend to hopefully get them introduced and excited about all the benefits of a running lifestyle. There will be festivities following the run. Additionally, there is also an organized and timed 5K run produced by the Norman, OK, runhers women’s association. That event will start at 6:30pm from OK Runner in Brookhaven Village.

    runhers Director of Special Projects Sheila Kidder states, “We’ve already had over 100 people commit and say they are going to be out running with us! Our hope is to continue spreading the happy and healthy virus everywhere we go, and create fun experiences that drive more people towards active lifestyles!” Kidder adds, “If we all encourage and support one person to begin taking those small, daily steps towards a healthier lifestyle, the ripple effect can have dramatic impact on our future.”

    About National Running Day

    Created by the New York Road Runners (NYRR), National Running Day, held annually on the first Wednesday in June, is a day when runners everywhere declare their passion for running. Since 2009, the country’s foremost running organizations have worked together to celebrate our sport with thousands of participants on the first Wednesday of June. We encourage runners to join in by planning a run, spreading the running bug to a friend, signing up for a race, or setting a new goal. www.runningday.org @runningday #runningday

    About runhers® women’s association

    We are a creative force that empowers women to discover, design and activate their version of a healthy and happy life. We create partnerships and experiences that engage, entertain and inspire women everywhere. To connect, please visit us at www.runhers.com or facebook.com/runhers – twitter @runhers – email info@runhers.com

    your place to begin… or begin again

    Editor’s Note:  Through our own research, we’ve found that many women are simply terrified of getting started.  Even terrified of visiting a running or athletic store, or even a gym.   All the questions that cloud your brain, all the doubts, the “what ifs” and “I’ll embarrass myself” self talk.   Do you remember that line from We Bought a Zoo? Benjamin promised, “You know, sometimes all you need is twenty seconds of insane courage. Just literally twenty seconds of just embarrassing bravery. And I promise you, something great will come of it.”

    We call that stepping out of your comfort zone, even a little.  We know that is where real growth and strength come from.  We need the challenges, as fearful as they seem at the beginning.  That’s why we designed and continue to improve our sofa2success program.  Please look this program over and let one of our directors know if we can start a group for you, your company or organization.  Getting started is always the hardest part! 

    5K sofa2success program

    The question, what is preventing you from being healthier and happier?  Maybe you just aren’t sure how to get started … or re-started?  Sofa2success can help you get that ‘feel good’ energy back.  Taking that first step can transform you and restore your confidence/energy to live happier and healthier.  Truth is, a healthy you is the best you!

    The supportive women at runhers are here to help you get started or back on track toward a more rewarding lifestyle.  We can help train you to run or walk in a 5K (3.1 mile) event.  It’s easy to get going – we provide a plan, a certified coach, all the education you may need, and lots of motivation.  You provide the first step by coming out and following the plan … and as we move ahead together, your confidence, energy and spirit will grow!  Completing a 5K is a great accomplishment and you can continue on your journey to a healthier, happier you.  The best you!

    You may be asking … why should I be thinking about taking up running or walking in this training group?

    • The accountability and camaraderie:  You’ll get to know many other women in the training group and be able support and encourage each other!  We are all in this together.
    • The simplicity of it!  It’s so simple to start!  All you need is some comfortable clothing you can move in and some decent athletic footwear, and your off and running!  You can run or walk any day and time you want.
    • Everyone can participate!  Running is the most inclusive of all activities.  You don’t have to have a special athletic talent to do it.  You just lace up the sneakers and get moving at your own pace.  Want to get faster or go longer?  We can help you with all of that – safety tips, training schedules, group runs and all the support you need are all here at runhers women’s association.  You can run or walk for fitness, to socialize or even compete in races.
    • Anytime – anywhere – any duration.  You can be just about anywhere and get a run and/or walk in.  In your own neighborhood, the many great parks and trail systems in most cities.  Every little bit adds up!   Even short 10 – 15 minute walks or runs have proven to be VERY beneficial for your spirit and your health!
    • Affordability!  No monthly health club membership dues.  No contracts.  No fancy, space-hogging equipment.  All you really need is a decent pair of running shoes and some clothing appropriate for the weather conditions and you’re ready to run or walk!
    • Fun Events – Worthy Causes  The beauty of running and walking is that you can run in solitude one day, with your training/social group the next and then run an event with anywhere from 300 to 40,000 other participants on any given weekend !  How exhilarating!

    Before Starting

    Before starting a 5K training program, it is highly advised that you should make sure you are healthy enough to undertake the training.  This 5K training should not be taken lightly.  Consult your medical professional to ensure you are ready for this important next step!

    Beginner 5K Training Program (Walk or Run)

    Week

    Monday

    Tuesday

    Wednesday

    Thursday

    Friday

    Saturday

    Sunday

    1

    Rest

    15 minutes easy

    XT or rest

    20 minutes

    XT or rest

    1.5 miles easy

    XT or rest

    2

    Rest

    20 minutes easy

    XT or rest

    20 minutes

    XT or rest

    20 -30 min easy

    XT or rest

    3

    Rest

    20 minutes easy

    XT or rest

    20 minutes

    XT or rest

    2.5 miles or 30 mins

    XT or rest

    4

    Rest

    20 minutes easy

    XT or rest

    20 minutes

    XT or rest

    2.5 miles or 30 mins

    XT or rest

    5

    Rest

    2 miles

    easy

    XT or rest

    20 minutes

    XT or rest

    30 – 40 minutes

    XT or rest

    6

    Rest

    2 miles easy

    XT or rest

    25 minutes

    XT or rest

    3 miles

    XT or rest

    7

    Rest

    2.5 miles easy

    XT or rest

    25 minutes

    XT or rest

    45 mins or 3 miles

    XT or rest

    8

    Rest

    2.5 miles easy

    XT or rest

    25 minutes

    XT or rest

    5K

    Rest!

    We will be issuing a schedule with locations for the 8 week program.  We are meeting up every Saturday morning with Coach to do the miles/minutes as a group.  Coach will be providing education and answering any questions before the runs/walks; including proper warm-up, running/walking drills stretching techniques, some laughs and motivation.

    Note:  XT means to cross train.  This could be any other activity to help body, mind and spirit!  You could do some core work, or light stretching, upper body workout, yoga or any activity you enjoy.  Mix it up, experiment and listen to your body.

    Easy Runs and Walk/Runs This means running totally comfortable and controlled.  When running alone or with your runhers training partner or group, you should be able to converse easily. You’ll likely feel as if you could go faster.  Don’t.  There is always time in the future to go faster or longer if that becomes your goal.  For now, just building a ‘base’ level of running or run/walking fitness is what you are after.  You can also do walk/runs where you may start with 1 minute of easy running with 2 – 3 minutes of brisk walking; repeating this for the duration.  Experiment with the mix of walk/run minute until you feel comfortable with it.

    Rest Rest is always important.  Make one day a rest day where you really are resting up from training.  You need to make sure your muscles are well rested as you progress and grow though the training program.  Rest and recovery doesn’t always mean doing nothing, you can do some like stretching or other light physical activity.  Your body will begin telling you what it needs as you develop a better relationship with it!

    About sofa2success

    sofa2success© is being developed into a complete series for women that will include the 5K training and other fitness programs, nutrition tips,  easy to prepare healthy recipes, other lifestyle tips, as well as a guide to balancing all the things that can make life very stressful.  All in all – we will use the sofa2success program as a lifestyle guide that you can use as a reference anytime you need it.  Our website and Facebook and Twitter feeds will offer daily lifestyle tips, food and nutrition news, shopping, events and forums of all kinds to help keep you active and happy!  We have an advisory group of accomplished people from many disciplines to ensure that we provide you with the best evidenced based information.  We also have humorists, to keep the scientists/professionals from getting too serious!  We have to have fun!

     

    runhers.com   |   facebook.com/runhers   |   Twitter @runhers

    sofa2success kicks off in OKC


    We are very excited to be partnering with OKC’s Metro Family Magazine and the 32nd Annual Redbud Classic for this exciting 5K beginner sofa2sucess project.  This year’s RedBud Class is scheduled for April 6th, 2014.  The training is free of charge and open to everyone!  You can register at http://www.metrofamilymagazine.com/Web-2013/Metrofamilys-Redbud-Classic-5K-Sign-Up-Form/

     

    Here is a breakdown of how the program will work:

    • Training will begin on Monday, February 10, 2014 and will run for 8 consecutive weeks.
    • MetroFamily will send you an email on Sunday night with your training program to follow for the coming week. The training program is based on runhers popular “Sofa2Success” program and will guide you each step of the way. At the end of the 8 weeks, you will be ready to run or walk the Redbud Classic 5K on Sunday, April 6, 2014.
    • Your first training email will be sent on Sunday, February 9th—so get your running shoes ready!
    • The training program will be administered by runhers Coach Sara McCauley. Learn more about Sara below.
    • In addition to the training emails, MetroFamily will also be featuring blogs by four local moms (Carrie, Serena, Rachel and Alicia) as they progress through the training program.  You can read about their efforts, receive inspiration and tips and follow along as they prepare for the 5K right along with you.
    • We will host welcome and informational meetings for everyone participating in the program on February 1st at 10am and again on Wednesday, February 5th at 6pm.  Both meetings will be held at The Belle Isle Library, 5501 N Villa Ave, in Oklahoma City.  This will allow you to meet Coach Sara, ask questions, meet other participating moms and get pumped up about this training program.  We hope you will be able to join us—it will be fun!

    In the meantime, be sure to register for the Redbud Classic at www.redbud.org and consider joining the runhers women’s association for additional information and support (runhers.com)

    Here is a welcome from Coach Sara:

    Hey Ladies!

     My name is “Coach Sara” and we are honored to be working with MetroFamily Magazine and all of you as we train for the 2014 RedBud Classic in April.  I head up the training programs at runhers women’s association, headquartered here in Oklahoma City.  I am a nationally certified RRCA Running Coach and a NASM Certified Personal Trainer.  I am excited to work with you all and see you through this fun endeavor. We will meet up soon to discuss details and answer any training questions or concerns you may have!  Congratulations on making this commitment, you will inspire many through your training.  Looking forward to meeting you all!

     Coach Sara

    We look forward to training with you—and hope to meet you in person at one of our welcome events!

     

    free 5k for national running day

    FOR IMMEDIATE RELEASE
    June 1, 2012
    Contact: Sara Taylor, Metro Family Magazine, 405-818-5025

    runhers, Metro Family Magazine & DG Productions Announce
    Free Family 5K – Celebrating National Running Day on June 6th

    runhers, Metro Family Magazine and DG Productions have teamed up to produce a free Family Fun 5K on June 6th, 7:00pm at OKC’s Stars and Stripes Park at Lake Hefner celebrating National Running Day.

    NewsChannel 4’s Joleen Chaney will be the hosting, along with Strive for 85’s 12 year old Mason Carter Harvey, who has lost 85 pounds and is on a quest to engage/encourage other kids and families to start living a healthier and happier lifestyle.

    National Running Day, which was started by the New York Road Runners, is held annually on the first Wednesday in June, is a day when runners everywhere declare their passion for running. It is a coast-to-coast celebration of a sport and activity that’s simple, inexpensive, and fun. It’s the perfect way for longtime runners to reaffirm their love of running and for beginners to kick off a lifetime and life-changing commitment.

    Sarah Taylor, Metro Family Magazines publisher states, “Taking part is easy. Just wear your running shoes, grab a friend, and come out to Stars & Stripes Park in Oklahoma City for a free 5K run! The free event is open to all ages and abilities. We will provide free chip timing compliments of OKC based DG Road Racing. Moreover, we will be providing free finish area fluids and treats (generously provided by Homeland Stores)!”

    runhers special projects director Sheila Kidder states, “This free event is driven by our passion to help our community engage in healthier activities that most family members can do. A 5K (3.1 miles) is a very doable distance – many people can even walk at a 15 minute per mile pace! By introducing a low key, safe and free event – we hope to get more people started on the path for a healthier lifestyle.”

    Here are 6 Great Reasons to Run!
    1. Running is one of the most convenient and inexpensive forms of exercise available
    2. It is a great way to meet new friends and socialize with a healthy activity bond
    3. Most men and women run to stay in shape, stay healthy, relieve stress, socialize and have fun.
    4. Running helps with stress reduction, emotional strain and even mild depression.
    5. Regular runners tend to be happier than their sedentary peers
    6. New runners can easily find a program that is right for them, based on their ability and available time to train.

    about runhers® women’s association
    runhers is a dynamic and creative women’s lifestyle organization. runhers is built on the belief that women must move to live a healthy, balanced lifestyle. We produce lifestyle programs, trainings, creative forums, entertainment & amazing events. If you can imagine a better you, we can help you create it. To engage more, please visit us at www.runhers.com or facebook.com/runhers – twitter @runhers – email info@runhers.com

    About Metro Family Magazine
    Since 1998, our passion has been to help OKC/metro area parents be more successful and have more fun with their families. Each monthly issue includes the area’s best calendar of family events and quality editorial that supports family relationships. Just as valuable to parents is the connection to MFM advertisers who provide important local family services and products.

    About DG Productions
    DG Productions, Inc. intends to be the leader in road racing coordinating, management, and timing in Oklahoma. We will accomplish this by offering the client superior service in a courteous manner at a fair price. Our intent is to assist the Race Director in any practical means to create a professional and enjoyable event

    # # #


    5K sofa2success program

    Are you thinking – is this all there is?  Are you living in that vicious daily cycle of demanding schedule and trying to fill everyone’s needs?  Do you feel out of shape?  Not pleased with the way life is going?   Just had a baby?  Maybe you just don’t know how to get started.   Sofa2success can help you get that feel good energy back.  Taking that first step can transform you and restore your confidence/energy to tackle today’s challenges.  A healthy you is the best you!

    About sofa2success

     sofa2success© is being developed into a complete series for women that will include the 5K training and other fitness programs, nutrition,  easy to prepare healthy recipes, nutrition tips, style and beauty  as well as a guide to balancing all the things that can make life very stressful.  All in all – we will use the sofa2success as a lifestyle guide that you can use as a reference anytime you need it.  Our website and Facebook and Twitter feeds will offer daily lifestyle tips, food news, shopping, events of all kinds to help keep you active and happy!

    The supportive women at runhers are here to help you get started and back on track toward a more rewarding lifestyle.  We can help train you to run or walk in a 5K (3.1 mile) event.  It’s easy to get going – we provide a plan, the education and the motivation, you provide just a little energy and self-motivation to get started … and with each day your confidence and renewed spirit will grow!  And completing a 5K is a great accomplishment and can continue on your journey to a healthier, happier you.   The best you!

    You may be asking … why should I be thinking about taking up running or run/walking? 

    •  The simplicity of it!  It’s so simple to start!  All you need is some comfortable clothing you can move in and some decent athletic footwear, and your off and running!  You can run or walk any day and time you want.
    • Everyone can Participate!  Running is the most inclusive of all activities.  You don’t have to have a special athletic talent to do it.  You just lace up the sneakers and get moving at your own pace.  Want to get faster or go longer?  We can help you with all of that – safety tips, training schedules, group runs and all the support you need are all here in the runhers association.  You can run or walk for fitness, to socialize or even compete in races. 
    • Anytime – anywhere – any duration.  You can be just about anywhere and get a run and/or walk in.  Your neighborhood, the many great parks in OKC metro area, Lake Hefner runs and you can even walk in the hot summer months.  Just keep moving.  Every little bit adds up!   Even short 10 – 15 minute walks or runs have proven to be VERY beneficial for your spirit and your health!  
    • Affordability!  No health club membership dues.   No contracts.  No fancy, space-hogging equipment.  All you really need is a decent pair of running shoes and some clothing appropriate for the weather conditions and you’re ready to run or walk!  Easy!
    • Fun Events – Worthy Causes  The beauty of running and walking is that you can run in solitude one day, with your training/social group the next and then with anywhere from 300 to 40,000 other participants on any given weekend !!   Get started now!

     

    5K (3.1 miles) Training Program (Walk or Run)

    Before Starting

    Before starting a 5K training program, you should make sure you are healthy enough to undertake the training.  This 5K training should not be taken lightly.  Consult your medical professional to ensure you are ready for this important next step! 

    Recommended Beginner 5K Training Program (Walk or Run)

    Week

    Monday

    Tuesday

    Wednesday

    Thursday

    Friday

    Saturday

    Sunday

    1

    Rest

    15 minutes easy

    XT or rest

    20 minutes

    XT or rest

    1.5 miles easy

    XT or rest

    2

    Rest

    20 minutes easy

    XT or rest

    20 minutes

    XT or rest

    20 -30 min easy

    XT or rest

    3

    Rest

    20 minutes easy

    XT or rest

    20 minutes

    XT or rest

    2.5 miles or 30 mins

    XT or rest

    4

    Rest

    20 minutes easy

    XT or rest

    20 minutes

    XT or rest

    2.5 miles or 30 mins

    XT or rest

    5

    Rest

    2 miles

    easy

    XT or rest

    20 minutes

    XT or rest

    30 – 40 minutes

    XT or rest

    6

    Rest

    2 miles easy

    XT or rest

    25 minutes

    XT or rest

    3 miles

    XT or rest

    7

    Rest

    2.5 miles easy

    XT or rest

    25 minutes

    XT or rest

    45 mins or 3 miles

    XT or rest

    8

    Rest

    2.5 miles easy

    XT or rest

    25 minutes

    XT or rest

    5K

    Rest!

     

    Note:  XT means to cross train.  This could be any other activity to help body, mind and spirit!  You could do some core work, or light stretching, upper body workout, light yoga or any activity you enjoy.  Mix it up, experiment and listen to your body.

    Easy Runs and Walk/Runs

    This means running totally comfortable and controlled.  When running alone or with your runhers training partner or group, you should be able to converse easily. You’ll likely feel as if you could go faster.  Don’t.  There is always time in the future to go faster or longer if that becomes your goal.  For now, just building a ‘base’ level of running or run/walking fitness is what you are after.  You can also do walk/runs where you may start with 1 minute of easy running with 2 – 3 minutes of brisk walking; repeating this for the duration.  Experiment with the mix of walk/run minute until you feel comfortable with it.

    Rest

    Rest is always important.  Make one day a rest day where you really are resting up from training.  You need to make sure your muscles are well rested as you progress and grow though the training program.  Rest and recovery doesn’t always mean doing nothing, you can do some like stretching or other light physical activity.  Your body will begin telling you what it needs as you develop a better relationship with it! 

    runhers.com
    facebook.com/runhers
    Twitter @runhers