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.

Run Germantown 5k and 10k

Run Germantown was created in 2015 by The One Less Foundation to raise awareness about poverty in the Philadelphia metro area and to support the programs of the organization. The 5K race has grown each year and now benefits all of the communities that The One Less Foundation works. The 2019 Run Germantown 5K and 10K races will be held in the Wissahickon, with the start/finish lines near the fabulous The Cedars House, where runners can grab a quick and warm bite for breakfast, or join fellow runners for after race snacks. The 5K race will be run on Forbidden Drive, flat trail, with the 10K race run on both Forbidden Drive and the parts of the Yellow Trail. Sign-in and same day registration will begin promptly at 7:30 am. This year there are almost 20 awards in the 5K up for grabs! Fastest Male Overall – 1st, 2nd and 3rd Places; Fastest Female Overall – 1st, 2nd and 3rd Places; Age Groups/One Winner Per Gender - Under 12, 12 – 17, 18 – 34, 35 – 54, 55+. All finishers receive a medal for completing the race course and are invited to stay to enjoy and participate in the after race festivities. Cost: Age 12 & up: 5k - $30, 10k - $45; Age 11 & under: 5k - $15, 10k - $25.
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