b'For the first time in 30 years,the July 4th AdventHealthWatermelon 5k will be virtual.We encourage everyone to celebratethe day and support communitycauses.Complete your virtual raceANYWHERE at ANYTIME!5K TRAINING GUIDE8 WEEK MOOVEMENT CHALLENGEBefore beginning any exercise program, visit your doctor for a complete physical. Cross-training isoptional but highly recommended. This includes swimming, cycling, spinning, rowing, strength trainingor walking. Cross-training sessions are 30-45 minutes at an easy to moderate intensity level.MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Congrats! Register for the 5k and youll be You are entered intoentered into a chance to win aa chance to win a Walk 3 Minutes Walk 3 Minutes Walk 3 Minutes Walk 3 MinutesWEEK 1 Run 2 Minutes REST Run 2 Minutes REST Run 2 Minutes REST Run 2 Minutes(Repeat 4X) (Repeat 4X) (Repeat 4X) (Repeat 5X)Walk 2 Minutes Walk 2 Minutes Walk 2 Minutes Post about yourWEEK 2 REST Run 3 Minutes REST Run 3 Minutes REST Run 3 Minute REST training.(Repeat 5X) (Repeat 5X) (Repeat 5X) Run 4 Minutes Run 4 Minutes Run 4 Minutes Run 4 MinutesWEEK 3 Walk 2 Minutes Cross-train Walk 2 Minutes Cross-train Walk 2 Minutes REST Walk 2 Minutes(Repeat 6X) (Repeat 6X) (Repeat 6X) (Repeat 6X) @FloridaMilk@OrlandoTrackShackRun 4 Minutes Run 4 Minutes Run 4 MinutesWEEK 4 REST Walk 1 Minute Cross Train Walk 1 Minute Cross Train Walk 1 Minute REST(Repeat 7X) (Repeat 7X) (Repeat 7X) Real dairy milk ranks Run 5 Minutes Run 5 Minutes Run 5 Minutes Run 5 Minutes higher for rehydration WEEK 5 Walk 1 Minute Cross-train Walk 1 Minute Cross-train Walk 1 Minute REST Walk 1 Minute than water and even (Repeat 7X) (Repeat 8X) (Repeat 8X) (Repeat 8X) sports drinks according to Run 5 Minutes Run 5 Minutes Run 5 Minutes some studies! WEEK 6 REST Walk 1 Minute Cross Train Walk 1 Minute Cross Train Walk 1 Minute REST(Repeat 9X) (Repeat 9X) (Repeat 9X) Milk can help replace Run 5 Minutes Run 5 Minutes Run 5 Minutes Run 5 Minutes essential electrolytes lost in WEEK 7 Walk 1 Minute Cross-train Walk 1 Minute Cross-train Walk 1 Minute REST Walk 1 Minute sweat during exercise like (Repeat 10X) (Repeat 10X) (Repeat 10X) (Repeat 10X) potassium, sodium, Run 5 Minutes Run 5 Minutes EVENT DAY calcium, and magnesium. WEEK 8 REST Walk 1 Minute REST Walk 1 Minute REST (Have Fun!) REST(Repeat 10X) (Repeat 8X)Run to TrackShack.com3 Run to TrackShack.com'