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.
It's time for the Winter Dash 5k, 10k, 15k, Half Marathon!!
Bib Pick Up - 6:30-7:00AM for 10k, 15k, Half Marathon only
7-7:15AM for 5k ONLY
Start Time - 7:00AM 10k, 15k, Half Marathon only
7:20AM for 5k ONLY
A course map can be found here:
COURSE: The course is super easy to follow. It will consist of counter clockwise loops around the beach path that will be marked.
5k (1x), 10k (2x), 15k (3x) with aid station every loop
half marathon 3x 4.36 miles with aid station every loop
Participants are not allowed to run with dogs. Running/walking with a stroller is allowed. 3:15 time limit for the half marathon. If more time is needed, please email us at email@example.com for early start.
Everyone will get a medal as well as a goodie bag without the bag. Basically, we will have boxes of free stuff laying out that people are allowed to take from along with the usual bananas, oranges, water, etc. This helps us save bags and continue to be as eco friendly as possible.
To keep costs low we do not offer any special awards or t shirts. Everyone will get a medal.
Everyone will get a time and place on our results page at: www.abetterworldrunning.com
We usually take pictures that are free to download on our facebook page.
We emphasize a more relaxed, fun and personal racing experience and somewhat informal.
OFFICIAL TIMES AND PLACES WILL BE POSTED ON OUR WEBSITE: www.abetterworldrunning.com
NO REFUNDS NO BANDITS