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.

Ready, Set, GO(LD) 5k Walk and 8k Run

Join us for the 10th Annual Ready, Set, GO(LD) 5K Walk and 8K Run (Formerly known as 5K Walk/8K Run to Live) to benefit The Pediatric Cancer Foundation of the Lehigh Valley. For the last 9 years, this event has been a Lehigh Valley favorite of runners and walkers alike. Last year the event raised over $70,000 to support our mission. Our goal this year is $80,000! This is a fun and exciting event that brings the community together to help local families that are battling childhood cancer. It’s a remarkable day filled with love and friendship, and we are delighted that you are looking forward to participating…either for the first time or once again. This year’s event will take place on at the Ironton Rail Trail in Coplay and features an 8K run, a 5K walk, a raffle with fabulous prizes, music, food, entertainment, and a kids’ fun run and obstacle course for kids 12 and under. Join us and help SPREAD THE GOLD for kids with cancer and their families! Schedule: 7-8am Registration/Packet Pick-Up/Fruit and Snacks Available; 8-8:30am Welcome; 8:30am 8K Run; 9am 5K Walk; 10:30am Kids Fun Run and Obstacle Course; 11am Awards Ceremony and Post-Race Lunch and Refreshments; (Early packet pick-up on Friday, April 6th from 10am-7pm at Coplay Park Pavilion). Awards: Top 3 Male & Top 3 Female finishers in the 8K Run ($75/$50/$25) (under 18 not eligible); Top 2 Males & Top 2 Females in these age groups: Under 18, 19-29, 30-39, 40-49, 50-59, 60+; Top Individual Fundraiser; Top Fundraising Team; Most Spirited Team; Largest Team. Amenities: Each 5K Walk and 8K Run participant registered by 3/16 is guaranteed a t-shirt and goodie bag (people who register after that or in person on race day will be given one subject to availability); bibs are provided to runners; water stations are provided; free food; entertainment; community resource information tables; prizes! Cost: 8k run - $30 until 3/16, $35 until 4/12, $40 race day; 5k walk - $25 until 3/16, $30 until 4/12, $35 race day; Kids Run - $5 until 4/12, $10 race day.
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