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.

Questions or concerns?


Find more information at the Event Website

When and Where
Event Date:
Saturday, June 29, 2019

Event Location:
Dubuque, Iowa
More Races

Run4Troops

Enjoy the picturesque landscape of the Mississippi River Valley while raising awareness and support for American troops. We’re proud to honor our men and women in uniform by donating all proceeds to Tri-State military causes – past, present and future. Whether you’re an elite runner looking to qualify for Boston or just getting off the couch to do your first 5k as a part of a relay team, there’s something for everyone. This out-and-back course on the historic Heritage Trail features a flat terrain, plenty of shade and a crushed limestone surface. Individual races include the Boston-qualifier marathon and, new for 2019, a half marathon. Relay teams may enter male, female or co-ed categories with 2-12 members (limit 150 relay teams). Visit www.run4troops.com for complete race details.
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½ Marathon Marathon Other 
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