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.

Knight of the Living Dead Zombie 5k

Celebrate the Halloween season by running our 5K Zombie Run or our Kids Fun Run. The 5k course is run through the school's campus. Every runner will have a race belt with 3 flags. There will be Zombies spread around the course that will try to steal your flags! The goal is to make it to the finish line with as many flags as possible still attached to your belt. The Fun Run takes place on the school's track. Children will NOT wear a belt nor be chased by Zombies (full details on Event Info tab). The event raises money for the West Chester Food Cupboard, as well the Rustin High School Cross Country and Swim & Dive teams. Cost: 5k - $25 until 10/13, $30 through race day, $15 students.
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