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.

45th Annual Firefighters' Memorial 5k Run

This event was first organized in 1975 to honor the memory of eight Philadelphia Firefighters who lost their lives battling the Gulf Oil Refinery fire on August 17, 1975. The Memorial Run has continued annually in order to remember all other Philadelphia Firefighters who have died in the line of duty. This year marks the 44th Anniversary of the Gulf Oil Fire (Aug 17, 1975). We are also remembering the following: 40th Anniversary of FF Edward Smedley (April 9, 1977); 35th Anniversary of FF Kenneth M. Gallagher (Aug 14, 1982) and FF Stanley Brown (Aug 16, 1982); 20th Anniversary of LT Terry McElveen and FF James Hynes (Oct 27, 1997); 5th Anniversary of LT Robert Neary and FF Dan Sweeney (Apr 9, 2012). Join us for a timed 5K run or 1 mile fun run/walk. Proceeds benefit the local burn centers in the Philadelphia Area. Cost: 5k - $20 before 9/6/19, then $35 afterwards; $5 for 1 mile fun run/walk.
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1 Mile Walk 5K Run 
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