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.
The Dandelion Trail Run is a 5 and 10-kilometer entry-level race benefiting Camp Mount Luther. Runners decide on race day if they want to do a 5K or 10K (a double loop of the 5K). All miles are marked, and there’s one water stop on the course. Timing is done electronically. The run was named in memory of the Rev. Glenn Heasley, whose favorite “flower” was the dandelion.
Kids Fun Run! The age groups are 6 and under and 7 – 10. Special awards will be presented to every participant in the fun run.
Again this year! 1 mile fun walk! Same registration fees and amenities apply, or you may just walk without receiving amenities for $10. Walk will be on a dirt road.
Awards and Age Categories
Overall male and female
3 awards for each age group
Ages 10 & under; 11-14; 15-19; 20-29; 30-39;40-49; 50-59; 60-69; 70+
Overall Masters 5K & 10K
Awards Ceremony will be immediately following the race
Shower facilities are available after the race
Insurance provided by RRCA
Fees and payments
T-shirt guaranteed to pre-registered runners
Limited supply on race day
Race day registration opens at 7.30 a.m.
Pre-registration fee is $20.00
Race day fee is $25.00