Hawthorn's Fifth Annual Family Fun Run and Healthy Living Festival is just around the Corner!
Pick up a Registration Form at the School and contact us if you want to be involved!
Friday, March 21, 2014
Thursday, January 30, 2014
Couch to 5K
Saturday, April 26th
will be our Annual Fun Run and Healthy Living Fair!
Please plan now to participate with us
Here is an easy Couch to 5K Running Plan
Couch
to 5K
Are you ready to get off the couch and get moving? Here is a program that will get you from the couch to running a 5K in 9 weeks! Get started by February 17th and be ready for Hawthorn Academy's Fun Run on Saturday, April 26th! Train with your friends – it’s more fun that way!
Week 1
Workout 1: Brisk 5 min warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Workout 2 & 3: Same
Week 2
Workout 1: Brisk 5 min warm up walk. Then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes.
Workout 2 & 3: Same
Week 3
Workout 1: Brisk 5 min warm up walk. Then do 2 repetitions of the following:
Jog 200 yards or 90 seconds, walk 200 yards or 90 seconds, jog 400 yards or 3 minutes and walk 400 yards or 3 minutes
Workout 2 & 3: Same
Week4
Workout 1: Brisk 5 min 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 2.5 minutes, jog 1/4 mile or 3 minutes, walk 1/8 mile or 90 seconds, and jog 1/2 mile or 5 minutes.
Workout 2 & 3: Same
Week 5
Workout 1: Brisk 5 min warm up walk. Then jog 1/2 mile or 5 minutes, walk 1/4 mile or 3 minutes, jog 1/2 mile or 5 minutes, walk 1/4 mile or 3 minutes and jog 1/2 mile or 5 minutes.
Workout 2: 5 min warm up walk. Then jog 3/4 mile or 8 minutes, walk 1/2 mile or 5 minutes and jog 3/4 mile or 8 minutes.
Workout 3: 5 min warm up walk. Then jog 2 miles or 20 minutes with no walking.
Week 6
Workout 1: 5 min warm up walk. Then jog 1/2 mile or 5 minutes, walk 1/4 mile or 3 minutes, jog 3/4 mile or 8 minutes, walk 1/4 mile or 3 minutes, jog 1/2 mile of 5 minutes.
Workout 2: 5 min warm up walk. Then, jog 1 mile or 10 minutes, walk 1/4 mile or 3 minutes, jog 1 mile or 10 minutes
Workout 3: 5 min warm up walk. Then, jog 2 1/4 miles or 22 minutes with no walking.
Week 7
Workout 1: 5 min warm up walk. Then jog 2.5 miles or 25 minutes
Workout 2 & 3: Same
Week 8
Workout 1: Warm up walk. Then jog 2.75 miles or 28 minutes.
Workout 2 & 3: Same
Week 9
Workout 1: Warm up walk. Jog 3 miles or 30 minutes.
Workout 2 & 3: Same
Are you ready to get off the couch and get moving? Here is a program that will get you from the couch to running a 5K in 9 weeks! Get started by February 17th and be ready for Hawthorn Academy's Fun Run on Saturday, April 26th! Train with your friends – it’s more fun that way!
Week 1
Workout 1: Brisk 5 min warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Workout 2 & 3: Same
Week 2
Workout 1: Brisk 5 min warm up walk. Then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes.
Workout 2 & 3: Same
Week 3
Workout 1: Brisk 5 min warm up walk. Then do 2 repetitions of the following:
Jog 200 yards or 90 seconds, walk 200 yards or 90 seconds, jog 400 yards or 3 minutes and walk 400 yards or 3 minutes
Workout 2 & 3: Same
Week4
Workout 1: Brisk 5 min 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 2.5 minutes, jog 1/4 mile or 3 minutes, walk 1/8 mile or 90 seconds, and jog 1/2 mile or 5 minutes.
Workout 2 & 3: Same
Week 5
Workout 1: Brisk 5 min warm up walk. Then jog 1/2 mile or 5 minutes, walk 1/4 mile or 3 minutes, jog 1/2 mile or 5 minutes, walk 1/4 mile or 3 minutes and jog 1/2 mile or 5 minutes.
Workout 2: 5 min warm up walk. Then jog 3/4 mile or 8 minutes, walk 1/2 mile or 5 minutes and jog 3/4 mile or 8 minutes.
Workout 3: 5 min warm up walk. Then jog 2 miles or 20 minutes with no walking.
Week 6
Workout 1: 5 min warm up walk. Then jog 1/2 mile or 5 minutes, walk 1/4 mile or 3 minutes, jog 3/4 mile or 8 minutes, walk 1/4 mile or 3 minutes, jog 1/2 mile of 5 minutes.
Workout 2: 5 min warm up walk. Then, jog 1 mile or 10 minutes, walk 1/4 mile or 3 minutes, jog 1 mile or 10 minutes
Workout 3: 5 min warm up walk. Then, jog 2 1/4 miles or 22 minutes with no walking.
Week 7
Workout 1: 5 min warm up walk. Then jog 2.5 miles or 25 minutes
Workout 2 & 3: Same
Week 8
Workout 1: Warm up walk. Then jog 2.75 miles or 28 minutes.
Workout 2 & 3: Same
Week 9
Workout 1: Warm up walk. Jog 3 miles or 30 minutes.
Workout 2 & 3: Same
Sunday, January 26, 2014
Tired of the smog, check out this blog!
You may have seen this on the news but we wanted to post a link here so that you can participate in trying to help Clear the Air!!!
https://www.facebook.com/events/774531229230075/
As part of his science experiment, 11 year-old Ryan is trying to have everyone participate in an Idle Free day on January 29th. Please scroll down on his Facebook page and participate in his survey for improving air quality. Every little bit helps! Thanks
https://www.facebook.com/events/774531229230075/
As part of his science experiment, 11 year-old Ryan is trying to have everyone participate in an Idle Free day on January 29th. Please scroll down on his Facebook page and participate in his survey for improving air quality. Every little bit helps! Thanks
Tuesday, January 14, 2014
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