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.

Ironton Rail Trail 5k

IRT 23rd Anniversary Celebration 5K Run/Walk. The IRT 5K is on a fine screening trail passing historic cement manufacturing buildings in North Whitehall. Walkers Start at 9:30 AM; Runners Start at 10:00 AM; Race Day Registration—8:00 AM to 9:15 AM. Packet Pick-Up Friday, June 7, 3-7 PM at The Emmaus Run Inn Store. For more info call Chris at 610-966-9939 or email: cschmidty44@outlook.com. POST RACE AWARDS; Food and Drink. Awards: Overall (M&F) - Emmaus Run Inn Gift Cards - 1st Place: $100; 2nd Place: $50; 3rd Place: $25. Awards: Runners (M&F) - Top Two in Each Age Group - 19 and Under, 20-29, 30-39, 40-49, 50-59, Over 60. Cost - $25 until 5/5, $30 after.
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