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?

Find more information at the Event Website

When and Where
Event Date:
Sunday, September 29, 2019

Event Location:
Alexandria, Virginia

2019 Tim Good Memorial One-Hour Walk (9:00 AM) + 3K and 5K Track Run (10:30 AM)

  9:00 AM - Judged race walk on a certified track, part of USA one-hour postal

10:30 AM - Fast, flat 3K and 5K on the track

Event details and schedule

8:30 AM - Registration opens on-site - pre-registration is $5 for members, $10 for members, but it's $20 for everyone on race day

Race Events
5K Walk and Run 
Race Weather and Climate
No weather or climate details specified.
Race Fees
No fee information specified.
Race Registration
No registration information specified.

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