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?

Email us at 4dmission@gmail.com

Find more information at the Event Website

Register for this event at the Registration Website
When and Where
Event Date:
Saturday, June 29, 2019

Event Location:
Lebanon, Pennsylvania

4D 10k and 5k, and 1 mile walk

Run proceeds benefit Muscular Dystrophy Association. Run for those who can't! GUARANTEE SHIRT-REGISTRATION MUST BE POSTMARKED or ONLINE BY MAY 25th. COURSE: The 3.1-mile race will be on a paved trail and through a paved park, the 6.2 mile race will continue on the Rails to Trails. Wheel-measured course with professional timing by Bryn Mawr Running Company. AWARDS: Medals will be presented to top 3 male and female finishers in these age categories: <13, 14–19, 20–29, 30–39, 40–49, 50–59, & 60+. PARKING: Along South 8th St up the hill toward Lebanon High School or the school parking lot. SCHEDULE: 7:00–8:30 a.m. Registration/Packet Pick-up; 9:00 a.m. 10K and 5k Run begins; 9:10 a.m. 1 Mile Walk begins; 10:15 a.m. Awards. Cost: 10k - $30 until 4/29, $35 until 6/21, $40 through race day; 5k run and 1 mile walk - $20 until 4/29, $25 until 6/21, $30 through race day; Virtual Runner - $20 donation.
Race Events
1 Mile Walk 5K Run 10K Run 
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