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:
Sunday, September 8, 2019

Event Location:
King of Prussia, Pennsylvania

KPVFC 9/11 Memorial 5k Run

Race Purpose: Help maintain and upgrade the KPVFC 9/11 Memorial and support the KPVFC 9/11 Memorial Dave DeRosa Scholarship at UMAHS. Awards – 1st place overall M/F, plus top 2 in each age group. Packet Pickup: A packet pickup will be held Saturday, September 7, 2019 from 2pm - 4pm at the Road Runner Sports, 155 Village Dr, King of Prussia. Amenities: The USATF Certified course, through residential King of Prussia neighborhoods, starts and finishes from the Fire House on Allendale Rd. There will be water on the course as well as refreshments at the finish. Our site allows for ample onsite parking for participants and visitors to join us for our event. Entry: Adult pre-registration from 4/16 thru 7/15 – just $25 (with an additional $2.50 online processing fee); Adult pre-registration from 7/16 thru 9/5 – just $30 (with an additional $2.50 online processing fee); Day of Adult registration - $35 Children 12 & under – FREE. Team Registrations: Team registrations available with special pricing for 10 or more members. Prize for largest team. Email 911memorialrun@kpvfc.com to have your team created!
Race Events
1 Mile Walk 5K Run 
Race Weather and Climate
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