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.
All proceeds to benefit The Tomorrow Fund an in the loving memory of all the families touched by cancer. In the spirit of the Holiday Season, we invite you to join us for the 10k run & 3.3 mile walk. Merchandise prizes will be awarded to winners in all categories. Cash raffle for 2 Jet Blue tickets. Showers available after the race in the Rogers High School gym. Timing and scoring by Spitler Race Systems. Long sleeved, 100% cotton t-shirt guaranteed to all entries received by December 6th, after that, as available.
Restrictions: For your safety and the safety of others, USA Track & Field Association prohibits the use of Baby Joggers, Stroller, Pets, or Headsets in road races. Athletes who do not comply subject themselves to disqualification.
10am start time.
T-shirts to the pre registered, come early to get your size. As available to those who post register.
Awards: Merchandise prizes will be awarded to:
18 & under
First 3 Men and Women Walkers
Best Costumed Runner