Tip Of The Day

Avoid Skipping Recovery

Listening to your body is key to avoiding injury and burnout. Your body can actually grow stronger when you are at rest. The process of training includes workouts that are strategically placed along with rest days, which provides stimulation during the activity and recovery when you are at rest. If you are new to running, it is important not to push yourself to hard. Injuries can pop up when training advances too quickly. If your body is giving you warning signs, listen and take the extra time off so you can fully adjust and recover to meet your specific fitness needs.

Questions or concerns?

Find more information at the Event Website

When and Where
Event Date:
Saturday, December 16, 2017

Event Location:
Rocky Mount, Virginia
More Races

Johnny CASA 5 Miler 5K Walk/Run 2017

We are excited to announce the 12th annual JOHNNY CASA 5-MILER 5K WALK/RUN to benefit the Southern Virginia Child Advocacy Center. The goal of the JOHNNY CASA 5-MILER 5K WALK/RUN is to produce a quality fundraiser that appeals to all runners, walkers, and recreational athletes. The 12th annual event is set for December 16, 2017, with  day-of registration at the Southern VA Child Advocacy Center located in historic uptown Rocky Mount, VA. Proceeds benefit the Southern VA CAC.



Established in August 2001 the center provides a comprehensive, interdisciplinary response to children impacted by the immediate and long-term trauma associated with child abuse and neglect.


FRANKLIN COUNTY CASA (Court Appointed Special Advocates)

Since 1993, Franklin County CASA has been providing children a “voice in court’ by appointing an advocate whose responsibility is to gather and report back time-sensitive, pertinent case information regarding safety and permanency needs of abused and neglected children to Judges hearing their cases. The CASA program is a long-standing program within the organization.


Event details and schedule

Race Day

What to wear:

Come dressed in your favorite Superhero costume!

When you arrive:

All our ON-LINE pre-registered participants will need to check in and complete their registration at a special table marked ON-LINE REGISTRATION divided alphabetically under your last name A-M and N-Z.  


At this table we will:

1.       Confirm your signature on the waiver/release section

2.       As you have paid, there is no payment required

3.       If we are missing any needed information to enter you into the timing company’s data-base we will ask for it here 

4.       Pick up your race packet which has race day information, your race bib number, and safety pins

5.        Then you will be directed to the race t-shirt table to pick you your performance t-shirt

6.       Before leaving the area, please make sure to pull off the perforated ticket on your race bib and place in the after race prize raffle basket 


If you had any difficulties registering on-line, please let us know so we can address any potential conflicts in the programming. 


**Registration begins at 7:30 a.m. - We look forward to seeing you on December 16th at the Southern VA Child Advocacy Center – 300 South Main Street in Rocky Mount, VA.

 Don’t hesitate to call if you have any questions – 540-484-5566.


For course information and more information about the race visit our website:


Race Events
5K Walk and Run 
Race Weather and Climate
No weather or climate details specified.
Race Fees
No fee information specified.
Race Registration
No registration information specified.

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