Thank you for joining us in the journey to walk or run “Up The Hill Virtual 5K” in support of At Last. We are excited to have you!

In preparation for the virtual 5K, let’s get started and challenge each other to move more for a good cause. The key to successful walk or run training is consistently putting in enough weekly conditioning to get your body ready for the big event. New walkers or runners should start with logging a half mile and then progressing to half mile increments – all the way to 5 miles. Each week, we will provide the following to keep you engaged: stretches with Tamara, recommended nutrition/snacks, healthy eating at Natural Grocers, and weekly challenges on Facebook.

You are encouraged to capture your journey and share your photos on the event Facebook page. On Instagram, Facebook, and Twitter, tag your photos #DFWUpTheHill.

 

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Week 1 (March 21 to 27) – Let’s lace up and start with walking or running a half mile.

• Video Stretches with Tamara

• Nutrition/Snacks

• Healthy Eating at Natural Grocers – How Your Body Really Works

• Facebook Challenge - Post a picture showing what getting started means to you. It could be a picture of your pedometer or Apple watch showing your time and distance or maybe its you on the couch after you finished walking or running. Get creative! We want to see you at #DFWUpTheHill

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Week 2 (March 28 to April 3) – Let’s move to the next level and walk or run 1 mile.

• Video Stretches with Tamara

• Nutrition/Snacks

• Healthy Eating at Natural Grocers - Make Your Next Plate Great: The Ins and Outs of Healthy Meal Building

• Facebook Challenge –

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Week 3 (April 4 to April 10) – Let’s go to the next level and walk or run 1.5 miles.

• Video Stretches with Tamara

• Nutrition/Snacks

• Healthy Eating at Natural Grocers – The Truth About Labels: Getting What You Paid For

• Facebook Challenge

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Week 4 (April 11 to 17) – You got this, move to the next level and walk or run 2 miles.

• Video Stretches with Tamara

• Nutrition/Snacks

• Healthy Eating at Natural Grocers - Maintaining Muscle Mass

• Facebook Challenge

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Week 5 (April 18 to April 24) – We are almost there, let’s push to walk or run 2.5 miles.

• Video Stretches with Tamara

• Nutrition/Snacks

• Healthy Eating at Natural Grocers - Probiotics: Because Whole Body Health Begins in Your Gut

• Facebook Challenge

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Week 6 (April 25 – May 1) – You are winning, let’s walk or run 3 miles.

• Video Stretches with Tamara

• Nutrition/Snacks

• Healthy Eating at Natural Grocers – Building Health & Delicious Meals

• Facebook Challenge

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Check out the following sites for healthy tips and information:

• Runners World Six-Week Beginner 5K Schedule

• Couch to 5K Training in 6 Weeks

• How to Run Your First 5K

• Six Week 5K Schedule

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