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.
Join us for a 12-week series of races at Lake Merced each Thursday evening between June 8 and August 24. Low-key, fun events, and entry fee is just $2.
Race day registration ONLY, no pre-reg is available. Please note that we have had to increase our entry fees to $2 this year due to rising permit costs. Exact change/small bills are greatly appreciated, please make every effort to do so, and absolutely no coins are accepted.
All races start and finish at the main parking lot at Lake Merced, and races start promptly at 6:30pm. Registration opens at 5:45pm. Course closes at 7:30pm, so if you cannot complete the course in an hour's time, you will be asked to self-time and begin earlier than 6:30pm.
Free parking available at the race start.
Runners will be awarded age division points during the 12-week series, with final awards handed out at the conclusion of the series. Please note that you must race in a minimum of six races to be eligible for an award. Awards will be given three-deep in seven different age divisions, male/female.
Go green! We ask that you re-use both your bib number and safety pins each week!
For more information, please contact the Race Hotline at (415) 978-0837, visit our website at www.dserunners.com, or email us at email@example.com