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.

2020 I CAN 5k

You CAN 5k. This event is for EVERY ONE. EVERY BODY. You won't get lost. You won't get forgotten. You'll run a clearly marked 5k loop with 2 aid stations along the way. And if you're up for a 10k or 15 distance, you'll be running the same loop one or two more times! We're gonna keep you hydrated and safe along the way AND at the finish line. When you're done we'll be at the finish line with a huge smile and a high five to celebrate YOU, because YOU CAN 5k!! What else is at the finish line? BLING! ICED TOWELS! ICE POPS! EVERY Finisher will go home with a shiny new FINISHER MEDAL! That means you can celebrate your accomplishment over and over as you display your hard-earned BLING! Gender-specific, short-sleeved technical fabric race tee shirts are also included with your registration. Ladies - many women's shirts run 'small' in technical fabric. We've tested these and they are much more true to size than others. Be assured, these shirts are definitely NOT 'junior' sizing. I Can 5k is thrilled to partner with the Running Start Program in their pursuit to help women overcome their fitness barriers & transform their lives through running. Check it out: https://running-start.org/
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