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 20, 2019

Event Location:
Washington, Iowa
More Races

Kewash Half Marathon, 10K & 5K Run

The Kewash Half Marathon is an out and back, fast, non-technical course that starts and finish at the town square, loops through downtown, through a residential/park area and then onto the Kewash Nature Trail. The Kewash Nature Trail is a former railroad bed and is made up of crushed limestone with a 1-2 mile asphalt stretch. The Kewash Half Marathon has a gradual decline and incline with some flat areas, it is NOT a hilly course by any means, but you will see some short small hills along they way.
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5K Walk and Run 10K Walk and Run ½ Marathon 
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