504K TRAIN
TRAIN FOR YOUR HEALTH
or jog 3 days a week for at least 30 minutes
GOAL Walk
for the next six weeks!
WEEK
1
2
3
4
5
6
DAY 1
DAY 2
SATURDAY AT THE PARK
Warm up: 5 min
Jog/Walk: 20 min (30/90 sec)*
Warm up: 5 min
Jog/Walk: 20 min (30/90 sec)*
Warm up: 5 min
Jog/Walk: 20 min (30/90 sec)*
Warm up: 5 min
Jog/Walk: 20 min (60/90 sec)*
Warm up: 5 min
Jog/Walk: 20 min (60/90 sec)*
Warm up: 5 min
Jog/Walk: 20 min (60/90 sec)*
Warm up: 5 min
Jog/Walk: 24 min (90/90 sec)*
Warm up: 5 min
Jog/Walk: 24 min (90/90 sec)*
Warm up: 5 min
Jog/Walk: 24 min (90/90 sec)*
Goal: 2 miles
Warm up: 5 min
Jog/Walk: 24 min (2/2 min)*
Warm up: 5 min
Jog/Walk: 24 min (2/2 min)*
Warm up: 5 min
Jog/Walk: 24 min (2/2 min)*
Goal: 2.5 miles
Warm up: 5 min
Jog/Walk: 24 min (2/1 min)*
Warm up: 5 min
Jog/Walk: 24 min (2/1 min)*
Warm up: 5 min
Jog/Walk: 24 min (2/1 min)*
Goal: 2.75 miles
Warm up: 5 min
Jog/Walk: 24 min (2/1 min)*
Warm up: 5 min
Jog/Walk: 24 min (2/1 min)*
Jog/Walk: (2/1 min)*
Race: 3.1 miles
1/11
1/18
1/25
2/1
2/8
2/15
* Alternate between a jog and a walk based on the number of secs or mins.
RUN WITH US
Meet every Saturday morning at 8:30am at the following locations
Lafreniere Park | 3000 Downs Blvd, Metairie, LA 70003
Chalmette Battlefield | 8606 W St Bernard Hwy, Chalmette, LA 70043
City Park @ Art Museum Steps | 1 Collins Diboll Cir, New Orleans, LA 70124
Joe Brown Park @ Outdoor Track | 601 Read Blvd, New Orleans, LA 70127
West Bank Levee | 740 2nd St, Gretna, LA 70053
JOIN US
The 504k race is Youth Run NOLA’s race for all New Orleans. We believe everyone
should be able to experience the joys of crossing the finish line. Here’s a training
program to help you jump on the 504k Train and be ready for the 3.1-mile route on
February 20, 2016.
We all live busy lives, so you may not make every workout. That’s ok! The goal is
moving your body and logging as much time outside as you can.
Register at www.504krun.com or with your child’s coach
at school with the registration form.
$15 for Youth Run NOLA family members
WEEKLY HEALTH CHALLENGE
WEEK
WEEK
WEEK
WEEK
WEEK
WEEK
1
2
3
4
5
6
DRINK WATER
Take your body weight and divide it by 2. That = the number of ounces of water you’re
recommended to drink each day.
EAT THE RAINBOW OF FRUITS & VEGETABLES
Try to eat fruits and veggies of varying colors each day. There are lots of green, red, yellow, orange,
purple, and blue foods to try! 4 servings of both per day is the goal
FOCUS ON YOUR BREATHING
As your heart rate picks up with increased physical activity, focus on your breathing! Take deep
inhales through the nose and slowly exhale through the mouth.
EAT BREAKFAST
Starting the day with a healthy breakfast is the best way to get off on the right foot! Include yogurt,
eggs and/or leaner meats to ensure it’s a breakfast balanced with protein.
FIND QUIET TIME FOR YOURSELF
Happy Mardi Gras festivities! With all the excitement of the world, try to find 5 minutes of silent time
each day to focus on yourself.
MAKE TIME FOR SILENT SLEEP
As you prepare for race day, your goal is to get 8-10 hours of sleep each night! Your muscles need
this time to recover!
Contact Denali at Youth Run NOLA
[email protected] | 504-256-5523
Follow us @youthrunnola
Tag @youthrunnola #504kTrain
Tweet us @youthrunnola