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.

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When and Where
Event Date:
Sunday, May 3, 2020

Event Location:
Whippany, New Jersey

Whippany Fire Super Hero 5k

Race is Sanctioned by USATF and Grand Prix 500pts USATF CERTIFIED COURSE ON TOWNSHIP ROADS FLAT, HILL, AND INCLINE. Race Time 8:30am Awards 9:45am ENTRY FEES: $25.00 if pre-registered by April 20th, $30.00 after and day of the race. Students 19 and under and USATF-NJ $22.00 if pre-registered by April 21st, $27.00 after up to April 26th and $30.00 day of the race. Active Military (with proof) $20.00. 1-mile fun run $20.00. Corporate rate for 20 participants or more $20.00 by April 21st $30.00 after and day of the race. All fees non-refundable non-transferrable. AWARDS: Top three M/F 19 and under, 5 -year age groups 20 thru 85+. Top M/F over all Top 3 Firefighters running in turn out gear (SCBA optional) AMENITIES: Custom designed T-shirts guaranteed (adult sizes only) to pre-registrants; post registrants while supplies last. Bag check area. TIMING BY: Compuscore using Chronotrack BTag Timing ON LINE REGISTRATION http://wfd5k.com by April 25th For more info contact Dale Cowley at dcowley@whippanyfire.com or 973-332-2630
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Kids Run 1 Mile Run 5K Walk and Run 
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