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.

9th Annual 5K on A1A benefiting the Covenant House of Florida

Join us for the 9th Annual Covenant House Florida 5K on A1A!

The Race to Help Homeless Youth takes place Saturday, April 21, 2018 at 7am



About Covenant House Florida and the race:

Since opening in September of 1985, Covenant House Florida provides both crisis shelter and walk-in services for runaway, homeless, trafficked and at-risk youth under the age of 21, including young mothers and their babies. Covenant House Florida has helped over 37,000 different kids providing them with food, clothing, shelter, medical services, counseling, GED preparation, parenting education, life skills, and job readiness training.

Our mission is to serve suffering children of the street and protect and safeguard all children. We work to provide children and young adults with the tools they need to have productive, hopeful futures.  Your participation in this race allows us the opportunity to continue to serve homeless youth and young adults.

The 5K Run/Walk will start and end at the World Famous Parrot Lounge, located at 911 Sunrise Lane, next to Sunrise Boulevard and A1A. The route will feature a special path by the Covenant House Florida shelter where residents and staff members will cheer on the participants. Festivities will include a pre-race warm-up, race goodie bags, awards, and light breakfast. All proceeds from the event will benefit Covenant House Florida

Entry fees for 5K on A1A Run/Walk:

Location address:

  • Parrot Lounge - 911 Sunrise Lane, Fort Lauderdale FL

Start Time:

  • 7:00am
  • Onsite registration 6:00am to 6:45am 

Packet Pick up information:

  • TBD

What runners will get for their entry fee:

  • Placement medals, Tech T-shirt, and providing homeless youth with hope and opportunity. 

Event details and schedule

For more information visit www.5KonA1A.com. You can find more details regarding the race to support Covenant House Florida.

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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