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 certified 5K and 1-mile courses wind through Olde Towne Daphne on a mostly flat circuit with the finish at DAPHNE CITY HALL. Post-race party includes live classic rock music, good food, great children’s activities and door prizes. Bring your lawn chair and join the fun! This event supports Daphne Schools and students. Please come be a part of this fun event!
Adult 5K Pre-registered: $20 Adult 5K Day of Race: $25
Youth (<12) 5K Pre-Registered: $20 Youth (<12) 5K Day of Race: $25
1-mile Fun Run: $16 1-mile Day of Race: $16
Top male and female Overall, Masters, Grandmasters, Senior Grandmasters, Race Walker. Top 3 male and female runners in these age groups: 9 and under, 10-14, 15-19, 20-24, 25-29, 30-34, 34-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69,70-99.
Classic Rock 5K race shirts guaranteed to all runners registered by February 19th. After that date, registrants will receive shirts as long as supplies last.
Classic rock entertainment; complimentary food and beverages; great door prizes; Awards at 9:30 a.m. following certified 1-mile Fun Run (9 a.m. 1-mile start, also from Daphne City Hall)
5K race registration packets will be available for pick-up on Saturday morning, March 3, 2018 from 7- 7:45 a.m. at the Daphne City Hall located at 1705 Main Street.
If the weather is unseasonably warm or cold, use the customary racing precautions with which you should be familiar and take advantage of the water along the course. Stop running/walking and seek help if you stop sweating and feel nauseous or dizzy. If you see a fellow runner/walker who appears to be in trouble, please stop and help if you can.