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.

Heroes for Nick 5k and Family Walk

Welcome to the 12th annual Heroes for Nick Family Walk! This event will raise funds for pediatric cancer patients and their families. We are working towards our dream project of building individual housing units in Philadelphia, near CHOP. NixCancer Foundation has partnered with Bryn Mawr Racing Company to bring you an event that will honor the life of Nicholas Mincarelli while supporting families fighting cancer. For more information about NixCancer Foundation and our heroes please visit www.nixcancerfoundation.org. Location: Plymouth Whitemarsh High School - Registration opens at 8am. *Packet pick-up: TBA. Awards - Age Groups: top 3 in each age group (under 12, 12-18, over 18). Amenities: Course will be around PW High School with a stadium finish, Heroes for Nick shirt, refreshments, water stations, raffle baskets, prizes, face painting, lawn games, VIP tent & additional fundraising incentives. Cost: 5k run - $35; 1 mile walk - $20; Combo 5K and family walk - $40. Kids 5 and under free. Price increases on race day.
Race Events
1 Mile Walk 5K Run 
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