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:
Wednesday, January 1, 2020

Event Location:
Rocky Mount, Virginia
More Races

Creek Freaks New Years Day Float


We're sorry, but online registration is not allowed for this activity. Please contact us Monday - Friday from 8:30AM - 5PM for more information at (540) 483-9293.

Join the Creek Freaks for a New Years Day tradition. This family friendly float on the Blackwater River is an exhilarating way to start the new year. Ages 14 and under must have adult supervision. Dress appropriately for the weather and brig your own boat. Please meet at the put in on New Plant Road off of Grassy Hill Road. PFD's are mandatory. Shuttle will run at 11:30am.


Blackwater River New Plant Rd.

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