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 19th annual Amos Herr 5K Honey Run will be held at A. Herr Park on Sunday, August 26. Proceeds from this year’s event support Hempfield recCenter’s Everyone Belongs campaign and restoration projects at the Herr Homestead in Landisville. Sponsorship is provided by Dutch Gold Honey of Lancaster. The Kids’ Fun Run is sponsored by the Sardina Dental Group.
Location: Amos Herr Park, 1756 Nissley Rd, Landisville
Date: Sunday, August 26
Time: Kids’ Fun Run 5:00 pm
Time: 5K 6:00 pm
Cost: Kids’ Fun Run $15 with shirt or $5 no shirt (if registered by 8/19)
Cost 5K run $25 with tech shirt or $15 no shirt (if registered by 8/19)
Early Registration: Register by August 19th on Active.com to receive an event t-shirt
Late Registration: August 8/20–8/26 - no event t-shirt
Race Day Sign Ups: 4:00 pm until 1/2 hour before Kids’ and 5K events – cash or checks only.
Register online at Active.com
Details about the Kids’ Fun Run
All participants receive ribbons. Age group winners receive 1st–5th place medals.
Age groups: 5 & under (¼ mile), 6–8 (¼ mile), 9–11 (½ mile)
5K run awards: Overall male and female each receive a cash award and Honey Bear trophy.
Age group winners receive 1st, 2nd, 3rd place awards.
14 & under 15–19 20–29 30–39 40–49 50–59 60–69 70+