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.
HAMILTON COUNTY ROTARY 5K / 10K
RUN / WALK & ½ MILE KID’S FUN RUN
SATURDAY, MARCH 17TH, 2017 (RAIN OR SHINE)
PROCEEDS GO TO ROTARY PROJECTS
LOCALLY AND INTERNATIONALLY
9:30 A.M. – 5K WALK
9:35 A.M. – 5K RUN/10K RUN
10:45 A.M. – ½ Mile KID’S FUN RUN
PACKET PICK UP:
10:00 A.M. TILL 4:00 P.M. ON FRIDAY, MARCH 16Th, 2017 @ WILSON’S COMPUTERS
8:00 A.M. TILL 9:15 A.M. ON SATURDAY, MARCH 17th, 2017
REGISTRATION: (fee includes T-Shirt*)
Early = $20 – 5K RUN/Walk or $25 – 10k Run (Postmarked on or Before MARCH 1ST)
Late / Day of = $25 –5K RUN/Walk or $30 - 10K (Postmarked on or Before March 1ST)
$15 – KID’S FUN RUN – REGISTRATION OPEN TILL 10:40 A.M DAY OF RACE.
BEHIND THE EASTSIDE GRADE SCHOOL, MCLEANSBORO, IL,
RACE STARTS AND FINISHES BEHIND THE SCHOOL
VERY FLAT (EXCEPT FOR 2 MODERATELY HARD HILLS), FAST, ALL ASPHALT COURSE.
10K COURSE IS TWO LAPS OF THE 5K COURSE.
AWARDS TO THE TOP TWO RUNNERS MALE AND FEMALE IN EACH AGE GROUP OF THE 5K RUN AND 10K RUN:
9 & UNDER 10-14 15-19 20-24 25-29 30-34 35-39
40-44 45-49 50-54 55-59 60-64 65 & OVER
OVERALL AWARDS TO TOP THREE MALES AND FEMALES:
5K RUN, 10K RUN, AND 5K WALK
KID’S ½ MILE FUN RUN (AGES 9 & UNDER):
EACH FINISHER RECEIVES A FINISHER’S AWARD
WHAT DOES THE MONEY RAISED FROM THIS RACE GO TOWARDS?
THIS IS A FUNDRAISER PUT ON BY THE HAMILTON COUNTY ROTARIANS AND PROCEEDS FROM THE RACE
GO TO FUND VARIOUS COMMUNITY AND INTERNATIONAL PROJECTS.