Sofia, a 20-year-old university junior has decided that she wants to run a 5K (3.1 Miles) race to help raise money for charity in 3 months. Her goal is to run the 5K in under 25 minutes. She hasn't been doing any physical activity as of late except walking to classes. As a friend, you offer to help her design a training program to prepare her for the 5K in 3 months. You put her through a number of tests and assessments. Here are the results: 130 lbs; 5 feet, 7 inches tall Resting HR = 70 bpm Walks 3,000 - 4,000 steps most days at a light intensity getting around campus. She seldom runs and does almost no vigorous activity. She does no strength training Bench press results were below average. Leg press results were below average. She is able to complete 5 push-ups per minute, 10 sit-ups per minute, and 15 bench hops per minute. She completes a 1.5-mile run in 18:00 (12-minute miles or 5 mi/hr) with an average HR of 160 bpm and average RPE 15; she was quite tired at the end of the run. Her flexibility is average