Tabitha Blog

Tabitha Miles for Meals Run Training Plans

Tabitha is proud to partner with the Lincoln Track Club to present the Tabitha Miles for Meals Run on Saturday, March 30, 2019. Making manageable changes in your lifestyle can have a big impact on your health, so start your year off right by setting a goal to sign up and participate in Tabitha’s Walk/Run! 

To help you reach your target, we’ve created training plans based on your level and distance.

ASK YOUR DOCTOR.

Consult with your physician before starting a training program.

CHOOSE YOUR SHOES.

Walk/run in shoes that provide adequate support and cushioning.

FIND A BUDDY.

Once or twice a week try to schedule a time to meet up with someone. Doing this provides a social aspect to training and will keep things fun.

LET PEOPLE KNOW.

When friends, family and co-workers are aware that you’re training for a walk or run, it can help to hold you accountable, and don’t forget to share the Tabitha Miles for Meals Run event on social media.

STAY CONSISTENT.

If you miss a walk/run day (or two), just pick up where you left off. If you are unable to complete the time/mile(s), don’t sweat it; just do what you can. It’s always better to do something versus nothing.

With these tips in mind you are ready to go!

Adapt one of these training plans to your individual fitness level. Always warm up for 5–10 minutes before a workout and perform stretches after. If you’re looking to improve your speed, endurance and strength increase the pace and intensity on your Tuesday/Thursday runs by adding 1–3 minute on/off speed intervals or plan a running route that has hills.

Training Plan Key

Walk/Run (W/R)

This is a mix between walking and/or running. To complete the desired time or distance you can also incorporate intervals of walking for 2-minutes, then running for 2-minutes.

Run

The pace for most jogging/running should feel comfortable and you should be able to talk without getting too winded. You should feel like you are exerting about 50–60% effort. When in doubt, slow down.

Easy Pace

Walk/run the time or distance at a natural, comfortable pace.

Moderate Pace

Brisk walk/run—enough of an effort to break a sweat, without becoming winded.

Vigorous Pace

Walk/run, enough to break a heavy sweat and experience heavy breathing.

Cross-Train (XT)

Cross-train is an activity besides running. XT is a low-impact activity such as biking, yoga, strength training class, swimming or cardio machine at the gym. Aim for 20–30 minutes at an easy effort.

Rest

To prevent injuries and help your body recover take rest days.

For more information or to register for the Tabitha Miles for Meals Run, click here.

News Feed

Tabitha Residences Cove, Harbor and Seagren House have received the American Health Care Association and National Center for Assisted Living’s (AHCA/NCAL) Bronze Award—Commitment to Quality distinction. Read more.

As we age, bladder changes are common but can unfortunately disrupt our daily lives. Read more how to keep your bladder healthy and understand the common signs that may indicate a problem.

Tabitha offers support groups and individual hospice volunteer training throughout July in Lincoln, York, Seward, Auburn, Nebraska City, Aurora, Grand Island, NE, and surrounding areas. Learn more.

Lincoln’s Gateway Sertoma Club and Tabitha joined forces for the 17th annual golf event at NuMark Golf Course, raising a record-breaking $76,000 to support Tabitha Meals on Wheels. Read more.

Tabitha believes communities are strengthened when those who live in them inspire, support and serve their friends and neighbors. That is just the case in Columbus where Janelle Prather, Tabitha Hospice RN, lives and works to provide exceptional care to area families. Read more.

Tabitha is committed to connecting with those who have expressed a need for quality end-of-life support services by extending the reach of Tabitha Hospice services to Kearney and Buffalo County. Read more.

Although aging is inevitable for any organ, there are easy steps you can take to reduce and slow down the skin’s aging process. Read more.

The term ‘senior’ has even more meaning at a special senior prom. GracePointe by Tabitha, Assisted Living & Memory Care Suites, hosted its annual spring dinner and dance with a nostalgic ‘Springtime in the Country’ theme. Read more.

Tabitha, Nebraska’s industry-leading Senior Care provider, offers grief groups and hospice volunteer training throughout the month of June in Lincoln, York, Grand Island, and Nebraska City, NE. Learn more.

Tabitha recognized a select group of donors and volunteers who give extraordinarily in the pursuit of outstanding, compassionate care at Tabitha’s annual Into the Blue luncheon at the Embassy Suites in Lincoln. Read more.

May is a month of giving in Nebraska, starting with the Grand Island area's Go Big GIVE day of giving May 2, and ending with Lincoln's Give to Lincoln Day May 30. Read more how you can support Seniors this month.

Health changes may affect your driving skills over time, as aging begins to alter your vision, hearing and mobility. Read more.

Tabitha, with the Lincoln Track Club, hosted the third annual Tabitha Miles for Meals Run. Runners, walkers and spectators bundled up to support their friends and neighbors who rely on Tabitha Meals on Wheels. Read more.

Tabitha congratulates TEAMember of the Year, Francie Cable, a patient care coordinator for Tabitha Hospice who ensures clients and families receive exceptional hospice care services. Read more.

Tabitha clinical team members now benefit from another Tabitha Workforce Development project—an in-house CPR lab. Read more.