Welcome to Week 1 of the UCS Superhero 5K Remote Training Program. We are excited to train with you to complete 3.1 miles together. This beginner-level program is for walkers and/or runners of all ages, paces and abilities as well as runners with previous experience returning to the sport or looking to hone their skills.

Throughout our ten weeks together you’ll be introduced to a healthy topic of the week by Certified Health and Running Coach, Andrea Malinowski, of Optionz Health and Fitness and Training for More (www.optionz.biz). Training for a 5k is a great time to pay attention to healthy lifestyle habits such as physical activity, healthy eating, sleep, mental mindset and more! In addition, you’ll train virtually with Andrea via YouTube videos which will safely guide you through all aspects of training; endurance-building run/walk intervals, proper running form, warm-up exercises, cool-down stretching, strength training, support and motivation. We’ll have a great time together!

You've taken the first step to adding activity into your routine by signing up for the 5k training, congratulations! Benefits of getting active may include:

-Decreased risk of Type 2 diabetes, heart attack and stroke

-Better sleep and mood and increased energy

-Improved balance and flexibility

-Lower blood pressure and cholesterol and decreased stress 

-Stronger muscles

The American Heart Association recommends adults get a minimum of 150 minutes of physical activity each week. Evaluate how much activity you presently get on average. Apart from this training, what are other ways you might incorporate additional movement in your day? Perhaps you can set a reasonable goal to increase your activity this week doing things you enjoy (walking, skiing, skating, dancing, riding a bike, swimming, etc.). Find an amount of time which is reasonable given your schedule - perhaps 15 minutes, 2-3 days per week?

Interested in more in-depth private or small group health coaching with Andrea? Visit www.optionz.biz for more information or contact her at andreamalin@gmail.com

THANKS TO OUR HEROIC SPONSORS:

Our Caped Crusader Sponsors:

Our Guardian Sponsors:

Our Defender Sponsors:

GVH Studio | MSK Engineering | Northeast Delta Dental | Hickok & Boardman | Southern Vermont Medical Center | Genoa Healthcare

Our Champion Sponsors:

Casella | R.K. Miles | The Richards Group | VNA & Hospice of the Southwest Region | Goldstone Architecture | Hill & Thompson