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, April 13, 2019

Event Location:
Roanoke, Virginia
More Races

2019 Blue Ridge Marathon Race Series

The Foot Levelers Blue Ridge Marathon Series has earned its title as “America’s Toughest Road Marathon” by challenging runners with over 7,430 ft. in elevation change, more than any other road marathon in the U.S.  This race is the ONLY marathon that runs along the famously scenic Blue Ridge Parkway, and proceeds from this non-profit event benefit the parkway and a dozen local charities every year.  The full, half and 10k all prove equally challenging yet rewarding on this mountainous course, and all runners are rewarded with free socks, unique finishers’ medals, shirts and local craft beer at the festival-like finish in downtown Roanoke.

Event details and schedule

Friday, April 12

  • Packet Pick Up/Expo (3-8pm) at the Patrick Henry Hotel
  • Foot Levelers will provide free foot scans. Enter to win a free pair of orthotics.
  • Pick up last minute items from Fleet Feet Sports.
  • Pasta Dinner & VIP Party in Elmwood Park Not your standard stuff pasta dinner with free beer, live music, a meet & greet with the race director, great local food– 5:30-9:00pm
  • FREE Runner Welcome Party & Concert in Elmwood Park (downtown Roanoke) starting at 5:00pm.  Live Music is a part of the Down by Downtown Music Festival featuring multiple venues throughout downtown Roanoke Thursday through Saturday.

Saturday, April 13

  • 5:30am-7:00am: Packet and chip pick up on Elmwood Park Stage for those who didn’t make it Friday. NO SAME DAY REGISTRATION.
  • 7:35am: Full, Half, Relay (leg 1), Star 10K and Family 1 Miler start on Jefferson Street (just outside Elmwood Park)
  • 10:00-4pm: Live music, beer garden, food vendors, and more at finish line area.  Music is part of the Down by Downtown Music Festival 
  • A corral system is used to position runners for start based on pace times.
  • 10:00am:  Anthem Star K award ceremony on Elmwood Park Stage.
  • 12:00pm: Half Marathon award ceremony at Elmwood Park Stage.
  • 2:00pm: Full Marathon award ceremony at Elmwood Park Stage.
  • 5:00:  Gates open for ticketed concert 
Race Events
Marathon 
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