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?


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When and Where
Event Date:
Saturday, October 12, 2019

Event Location:
Worcester, Pennsylvania

Variety Aware 4 Mile Trail Run and Walk

Help Variety the Children’s Charity enrich the lives of children and young adults with disabilities through social, educational and vocational programs that nurture independence and self-confidence and prepare them for life. After the run, please join us for our Fall Fest! Awards: Overall and Age Groups, Top 3 overall, top male & female in each age group: 12 & Under; 13-15; 16-19; 20-29; 30-39; 40-49; 50-59; 60 and over. Amenities: 4-mile marked course is around and through Variety’s scenic 80-acre camp facility. Each registrant will receive a t-shirt, swag bag, refreshments, prizes and a wrist band to attend the Fall Fest portion of the event. This portion features beer, food, live music, & family activities. Participants are encouraged to form teams. Questions: Contact - Kristin Podwojski, kristin.podwojski@varietyphila.org. Entry: 4 Mile run and 1-4 mile walk: $30 before race day; $40 day of race.
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