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.
The 5k will begin at 9am at Long Lake Fire Station 1, 340 Willow Dr. N, Long Lake, MN. The 5K route has been an amazing hit and we look forward to once again navigating our runners through the rolling terrain of the Long Lake and Orono neighborhood streets. Residents come out on their front lawns, ring their cowbells and cheer for the runners at every turn! For the kids, our traditional and super-cool Kids Fun Run with Sparky, the Fire Dog will begin at 10:00 a.m. Every child who participates in the Fun Run will receive a t-shirt. The Fun Run with Sparky is FREE!
Proceeds from this event go to the Long Lake Volunteer Firemen’s Relief Association. Same day registration is available starting at 8:00am. Every runner who is registered for the 2020 Red Hot Run by July 1st, 2020 is guaranteed an official LLFD Red Hot Run t-shirt.
Rain or Shine.
Check and Same-day Registration begins at 0800. The Fireman's 100 yd dash begins at 0830. The Red Hot Run 5K begins at 0900. Sparky's Fun Run begins at approximately 1000. Parking is on site and will be marked.