Tip Of The Day

Build a Foundation

Add some variety to your exercise routine. Run one day and strength train the next. This will not only hold your interest in the workouts longer, but it will give your body the time it needs for recovery. Additionally, you are covering more muscle groups throughout the body and keeping the workouts motivating and different.

To build up endurance for your 5K race include some interval training as part of your regimen. Use hill sessions and up-tempo to your runs to do this. Hold a steady running pace where you do not feel like you are just about to die, but that you can keep going.

Head to the track for shorter interval runs while learning to pace yourself. Learn to conserve your energy during the first part of the race and then to let go in the second half so you can make it to the finish line of you 5K race.

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When and Where
Event Date:
Saturday, April 22, 2017

Event Location:
Falconer, New York

FCS Key Club Bunny Hop 5K & Kids' 1K Fun Run

Join us for a great community event!  The FCS Key Club Bunny Hop 5K will start at the Falconer track and then proceed along roadways and paved paths through the Village before returning to the track.  In the meantime, the kids will enjoy games and run the 1K race on the track. All proceeds will benefit the FCS Key Club, and support their upcoming service trip to the Dominican Republic. 

Packet pick up starts at 7:45 a.m. in the Falconer High School gym.  5K Race start time is 8:30 a.m.  Kids 1K race starts at 8:35 a.m.  (a little more than two laps around the track), followed by games. 

5K Runners registering by April 1 will receive tshirts.   Registration is $25.

After April 1, registration is $30 and will not include tshirts.  5K runners will be accepted until we reach 200 runners maximum.   If there are spaces available, day of event registration will be accepted for $30.   

Kids' Fun Run registration fee of $5 does not include a tshirt.  Fun Run is limited to kids ages 12 and below. 

Race Events
Kids Run 5K Walk and Run 
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