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.

Quad XC Open 5k

Bryn Mawr Running Company proudly presents the 8th annual Quad XC Open 5k. The 5k race will take place on the challenging fields and trails at the Belmont Plateau in Fairmount Park. Our goal is to promote cross country beyond high school competition in the Philadelphia Area. Location: The World Famous Belmont Plateau in Fairmont Park, 2000 Belmont Mansion Drive, Philadelphia, PA 19131. Awards: Cash Prizes to top overall male, female and masters teams (only 3 members needed to score!). Top overall male/female, top overall in the following age groups: 29 and under, 30-39, 40-49, 50-59, 60+. Entry: Before 6/9- $12; Before 7/31 - $20; Before 9/8 - $25; Race day - $30. Amenities: European style xc, only 3 team members needed for team scoring, authentic T-shirt, post-race refreshments.
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