TheLibertyWayLogo5kLiberty Lutheran is organizing and hosting it’s first 5K race to raise awareness and support for all of the programs and services we provide throughout Eastern Pennsylvania. It takes place on Saturday, October 5th in Ambler!

Click here for race details and online registration!

If you are just beginning, we have a 6-week training program to help you get started. This training program is designed to allow you to comfortably finish a 5K. It assumes that you have no major health problems, are in reasonably good shape, and have done at least some walking or jogging.

It is not intended to run a fast 5K or to improve your speed. The following training schedule is designed for healthy adults. It is advisable for anyone embarking on this program to check with their doctor first.



training schedule for 5k

Stretch after every workout or at the very least stretch on your         jogging/running days.

Jog=slow comfortable pace
Run=moderate speed

On days that are designated “Rest”, feel free to cross train. Cross training includes strength training, biking, swimming, hiking, etc. Be creative with the activities you choose. Just be sure to give your body the rest that it needs.

sneakers - croppedWalk-Jog Workout: Warm-up walking 5 minutes at a brisk pace. Alternate jogging for one minute at a controlled, moderate effort and follow with three minutes of brisk walking. Example: Jog 1 minute – Walk 3 minutes – repeat sequence 6 times for a total of 24 minutes. Cool-down walking 5 minutes at an easy pace.

Cross-training: Include activities that are non-running or walking. If you are new to an active lifestyle and have been inactive, rest on the cross-training days for the first 4 weeks, and then add the cross-training workouts to the schedule for week 5. If you are active 3 or 4 days already, follow the schedule as it appears. Cycling, swimming, Pilates/yoga, strength training, elliptical training, stair climbing, and Spinning are great cross-training modes for 5-K training.

All workouts in this plan are easy to moderate runs. Easy runs should be run at a pace that feels fairly comfortable. You should be breathing hard, but should be able to carry on a conversation. If you are breathing so hard that you cannot talk, you are running to hard. If you can sing, you are running too easily.

Hamstrings Stretch

Runners are notorious for tight hamstrings that can cause lower back problems and lead to pulled muscles. Tight hamstrings also limit your range of motion, which can affect running stride, form and speed. To improve hamstring flexibility, try this lying hamstring stretch, which keeps the spine neutral whereas basic toe touches (forward bends) do not, thereby reducing risk of low back pain.

hamstring stretch

Quadriceps Stretch

Stretching the quads forces your hamstrings to contract, helping them get stronger. It’s important to have strong and flexible quads since these muscles help lift your knees and increase your speed. This standing quad stretch is into to incorporate after a run, and once you master this, you can carefully pull your thigh and knee slightly behind your body (not pictured) for a greater hip flexor stretch at the same time.

quadicepts stretch

Piriformis Stretches

Your piriformis muscle is responsible for the rotation of the hip. Although it’s very important in activities that frequently change direction, it tends to tighten up in runners. If the piriformis becomes too tight or spasms, it can irritate the sciatic nerve, which causes pain in the glutes, lower back and thighs. To prevent these issues, try these two stretches:

Piriformis Stretches

Calf Stretch

Flexible calf muscles can improve your ability to increase the length of your stride, which results in increased speed. Loose calf muscles also take some of the burden away from your shins as you bring your trailing leg forward when running, helping prevent shin pain or shin splints. This basic calf stretch is an easy one to incorporate.

Calf Stretch

 Iliotibial (IT) Band Stretch

The illiotibial band is part of a muscle that runs along the outside of the knee and can create pain when it starts to rub on the kneecap. This is typically an overuse injury (trying to do too much too soon or not giving your body adequate time for rest and recovery).

Iliotibial (IT) Band Stretch

If you have any questions – please consult your physician.

Liberty Lutheran employees can also contact their Wellness Coaches:

John Fairchild, CPT, ADA

Employee Wellness Coordinator

250 North Bethlehem Pike

Ambler, Pa. 19002

215.283.9999 x199- Office


Kelli McIntyre, MA

Employee Wellness Coach

9896 Bustleton Ave.

Philadelphia, PA 19115

215-934-3066- office


Vanessa Johnson, BS, AFFA Employee Wellness Coach

260 Lion’s Hill Road

State College, PA 16803

(814) 235-8924


Gina Formica, PT, DPT

Director, The Becoming Center at Artman /Liberty Wellness Works Office – 215-643-9908