Success Stories
Dianna Saa
Finish Fit boot camp has demonstrated to me that I am VERY capable of pushing my body to its limits. Prior to starting the class I was nervous because it had been a really long time since I had been physically active. With Finish Fit I am now 5 pounds away from my pre-baby weight, something I had been trying to lose for two years! Thanks Lauren, Brett and Armen for helping me lose 10 pounds in four weeks!

Success Stories
David Binns
My name is David Binns. I began working out three years ago and while I was able to lose weight, I still lacked tone. I began lifting but only showed very small results after a year. Since I have started training with Armen, I have gained about 8 lbs of muscle in a short 3 months. I have more energy, better stamina, and my workout regimen has improved as well to be more rounded. These are things that I tried to do myself by reading books on the subject but that I am now convinced only comes with years experience and an extended education in training. These are both things that Armen possesses and has used to guide me to very favorable results. Using his advice I have improved my diet, and focused on foods that help burn fat and build muscle. My workouts have reached new levels with him pushing me to attain the best results. Armen has also helped me to create a workout schedule for the whole week, not just at personal training. I would recommend personal training to anyone who wants fast results that last.

This Month In Body
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  • Working Out Your Blues
    Studies show exercise may be as effective as medication in relieving symptoms of depression. So, before taking medication and dealing with its potential negative side effects, give daily exercise a try. Read >>
  • Metabolism Matters
    If metabolism is causing your weighty problem, speeding it up could help you trim down. What’s the best way to do this? Exercise. Read >>
  • Make Your Way to a 5K
    Not a runner but wish you were? Looking for a fun way to get in shape and lose weight? Then you need to train for your first 5K. This six-week plan will give you an idea of what to expect. Read >>
Health and Fitness News

Make Your Way to a 5K

Training tips for your first race.

Not a runner but wish you were? Looking for a fun way to get in shape and lose weight? Then you need to train for your first 5K. If you can barely run a block now, you may be intimidated by the thought of running 3.1 miles. Don’t worry. Thousands of people have been in your shoes. With a simple training plan, they were able to successfully cross the finish line. You can, too.

A few tips before you launch into your training routine. To reduce your risk of injury, gradually run faster and farther distances to give your body a chance to adjust. Invest in a quality pair of running shoes. Listen to your body, and never run through pain. Plan to workout three non-consecutive days a week. This allows your body to and give your muscles time to recover.

There are many training plans you can follow. Work with your trainer to find one that works best for you. Begin each workout with a warm-up and end with a cool-down period. Ready to run? This six-week plan will give you an idea of what to expect.

Week 1

With this plan you’ll train on Tuesdays, Thursdays, and Saturdays. On the first Tuesday, alternate between running one minute and walking one minute. Repeat this pattern 10 times. Thursday, alternate between running two minutes and walking for four minutes. Repeat five times. By the end of the week you may be sore. Work through it so your muscles adapt. On Saturday, do the same five intervals you did on Thursday, running for two minutes and walking for four.

Week 2

You’ve got this! One week down, five to go. Tuesday, run for three minutes and walk for three. Repeat four times. Thursday, do the same. On Saturday, kick things up a notch and alternate between running for five minutes and walking for three. Repeat three times.

Week 3

You’ve come this far, so don’t stop now. On Tuesday, run for seven minutes, then take a two-minute walking rest time. Repeat this three times. On Thursday, do three intervals of running for eight minutes and resting for two. Repeat Thursday’s workout on Saturday.

Week 4

You’re halfway there! Start this week with the same workout you did at the end of week three. On Thursday, things are getting more difficult once again. Make it your goal to run for 10 minutes and walk for two. Repeat this twice and then end the workout with a five-minute run. On Saturday, you’re back to three sets of running for eight minutes and walking for two.

Week 5

On Tuesday of week five, you’re getting stronger. Your body is getting used to these new demands. So you need less recovery time between intervals. As a result, you’ll run for nine minutes and walk for one. Repeat this three times. Thursday, run for 12 minutes, walk for two, run for 12, walk for two, and end with a five-minute run. On Saturday, go with three intervals of running for eight minutes and walking for two.

Week 6

You’re almost ready for your 5K! Tuesday, push yourself to run for 15 minutes and walk for one minute. Repeat this twice. On Thursday before your race, take it easy. Do three intervals of running for eight minutes and walking for two. Saturday is race day! Go get ‘em!

What to Expect during the Race

If training goes as planned, you should be able to run 20 minutes straight during the race. Depending on your pace and endurance, you may need a minute-long walk break at that point. Don’t be afraid to take it. Then, finish strong!

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