You Can Do It- Fort 4 Fitness

By Mary Collins
By Nina Settappa

June 18, 2010 Updated Nov 18, 2010 at 4:14 PM EST

FORT WAYNE, Ind. (Indiana's NewsCenter) --- In 4 and a half months thousands will pack the streets of downtown Fort Wayne to take part in the 2nd annual Fort 4 Fitness half marathon, which is a little over 13 miles.

To help put that kind of feat in perspective we did a little research and found out driving from Jefferson Pointe To Glenbrook is just over 5 and a half miles. Driving from IPFW to FWA is just over 12 miles, so pounding 13 plus miles of pavement may seem like a lofty goal right? Wrong, says our trainer, Dr. Jamey Gordon. Jamey says anyone can can do it, one baby step at a time, just ask this years 40 INC Challengers who continue showing us how to beat the odds.

They came together as complete strangers less than eight weeks ago, some battling weight others severe health issues all sharing one common trait the will for bettering themselves and the bravery to do it.

Aaron Steele "the hardest part is doing it, stepping out the door and doing it"

Jessica Umber "the hardest part was just getting off the couch"

Meet Jessica and Aaron, they're 2 of our 40 INC challengers this year.

Chances are, one of them is just like you.

Lisa- "it doesn't matter how big you are or how old you are or how small you area. If you feel you are lacking and need help getting that drive back, than just get out and start walking."

And with 4 and a half months until September 26th, there's still plenty of time for you to take part as the goal in this race is not about speed but improved health.

Mary Collins- follow along each week. print our your workouts, see past reports and take part in the group forum where you can join discussions on everything from the ups and downs of training to this recent post by Jessica with over 30 healthy recipes complete with caloric count.

Jessica Umber- something told me to just do it. I'm getting married in September and I thought this is it, time to get red of the excuses..

Harry Garettson anyone can do it…believe me anyone can.

and there's still plenty of time for you to get signed up and start training.

Here's your run/walk training program.

Days 1-4 walk 20 minutes
Days 5-8 walk 30 minutes

Do program on Monday, Wednesday, Friday, Saturday (Days 2,4,6,7)
*Do not run on the off days.

Week 1 Run 1 minute, walk 5 minute. Repeat 5 times (30 minutes)
Week 2 Run 2 minutes, walk 4 minutes. Repeat 5 times (30 minutes)
Week 3 Run 3 minutes, walk 3 minutes. Repeat 5 times (30 minutes)
Week 4 Run 4 minute, walk 2 minutes. Repeat 5 times (30 minutes)
Week 5 Run 5 minutes, walk 2.5 minutes. Repeat 4 times (30 minutes)
Week 6 Run 6 minutes, walk 2 minutes. Repeat 3 times, then run 6 minutes (30 minutes)
Week 7 Run 7 minutes, walk 3 minutes. Repeat 3 times (30 minutes)
Week 8 Run 8 minutes, walk 2 minutes. Repeat 3 times (30 minutes).
Week 9 Run 9 minutes, walk 2 minutes. Repeat 2 times, then run 8 minutes (30 minutes)
Week 10 Run 9 minutes, walk 1 minute. Repeat 3 times (30 minutes)
Week 11 Run 13 minutes, walk 2 minutes. Repeat 2 times (30 minutes)
Week 12 Run 14 minutes, walk 1 minute. Repeat 2 times (30 minutes)
*If you feel tired, repeat Week 9 before moving to Week 10
Week 13 Run 30 minutes.

Begin with the week number that corresponds to your current tolerance.

Always conclude training session with static stretching of the calves, quads, hamstrings,
hip extensors, hip flexes, and lateral hip muscles.

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