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 Big Chief Tire One Mile Championships presented by Pajcic & Pajcic are back for its 4th year. The 2014 event saw some amazing fast times with a 4:05.2 men's winner and the fastest women's time was recorded in 2015 with a 4:53.4 mile. The 2016 race was also exciting as the top 5 men were within 5 secs of each other and the women's race saw the first 3 women run faster than 5:03. The 2018 race returns to the Bold City venue with a fast course perfect for setting new records. The race will be run in multiple waves giving runners the options to choose the wave that fits them the best. Any pace, any ability, any age are all welcome as there is a wave for everyone.
We have a new sponsor this year who is providing post race pizza to all. Thanks go to Jax Stroller Strength for this generous and nourishing donation.