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.

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When and Where
Event Date:
Saturday, August 24, 2019

Event Location:
Coplay, Pennsylvania

Ironton Rail Trail 10k

The 18th Annual IRT 10K Run/Walk will take place in Saylor Park, 2nd & Keefer St., Coplay, PA 18037. The IRT 10K traverses many historical Iron and Cement mfg buildings. Packet Pick-Up - Friday, August 23rd from 3-7 PM at The Emmaus Run Inn Store. Walkers Start at 8:30 AM; Runners Start at 9:00 AM. Race Day Registration - 7:00 AM to 8:15 AM. Amenities - POST RACE AWARDS; SNACKS AND DRINKS; DISPLAYS. Awards: Overall (M&F) - Emmaus Run Inn Gift Cards - 1st Place: $100, 2nd Place: $50, 3rd Place: $25. Runners (M&F) - Top Two in Each Age Group 19 and Under, 20-29, 30-39, 40-49, 50-59, Over 60. Cost: $30 until 6/10, $35 until 7/14, $40 through race day.
Race Events
10K Walk and Run 
Race Weather and Climate
No weather or climate details specified.
Race Fees
No fee information specified.
Race Registration
No registration information specified.

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