3rd Annual Sanford Riverwalk 5K
Date/Time
October 18, 2014
7:30 am - 9:00 am
Location
Fort Mellon Park
600 E. 1st Street
Sanford
Entry Fee
Entry fees are non-refundable
Adult before Sept 23rd: $20
Adult Sept. 24th to Oct. 17th: $25
Adult race morning: $30
Students 18 and under: $15
Kids Run (12 and under): Free
Every Parent must fill out child registration form on race day.
Click image below to register:
Click image below to register:
5th Annual Turkey Day 5K in Sanford, Florida
This is a holiday fun run for the entire family to come run or walk and have a great time!
Location:
901 E. Seminole Blvd
Sanford, FL US 32771
Early Registration: (all registration fees are non-refundable and non-transferrable)
$25 through November 17
$30 November 17 - November 26
$35 Race Day Registration
Youth Registration:(ages 14 and Under)
$20 through November 26
$35 Race Day Registration
Senior Registration: (ages 60 and Over)
$20 through November 26
$35 Race Day Registration
Click image below to register:
Galloway's training plan works for busy 9-to-5'ers. He suggests keeping Tuesday and Thursday runs to 30 minutes or less -- even briefer in the beginning, starting at 10 minutes -- and doing the long run (actually a run-walk) on the weekend. Mondays, Wednesdays, and Fridays are devoted to walking or cross training (XT), and Saturday is a day off. Cross training involves alternating your walking/jogging routines with other forms of exercise to increase your performance and overall fitness without stressing your body to the max.
Cross training involves alternating your walking/jogging routines with other forms of exercise to increase your performance and overall fitness without stressing your body to the max.
"Back up from the date of the race," he says. ''One week before, do the last long run, which could be a 4-miler. The weekend before that, say 3.5 miles. Count back a half mile each week."
Start slow. That's crucial, Galloway says. "My advice for beginners is they not go longer than about 15 minutes on the Tuesday and Thursday runs the first week," he says. Increase the time very gradually, such as three minutes at a time, until you are up to 30 minutes.
"Pacing must be slow enough so that there is no huffing and puffing," Galloway says. "I recommend insertion of a one-minute walk break after one to three minutes of running (beginners should run a minute/walk a minute) as the maximum."
Don't try to play catch-up if you miss a workout, Galloway says. "If you miss one of your walks, you don't suddenly go from 2 miles to 4 miles."
Cross training involves alternating your walking/jogging routines with other forms of exercise to increase your performance and overall fitness without stressing your body to the max.
"Back up from the date of the race," he says. ''One week before, do the last long run, which could be a 4-miler. The weekend before that, say 3.5 miles. Count back a half mile each week."
Start slow. That's crucial, Galloway says. "My advice for beginners is they not go longer than about 15 minutes on the Tuesday and Thursday runs the first week," he says. Increase the time very gradually, such as three minutes at a time, until you are up to 30 minutes.
"Pacing must be slow enough so that there is no huffing and puffing," Galloway says. "I recommend insertion of a one-minute walk break after one to three minutes of running (beginners should run a minute/walk a minute) as the maximum."
Don't try to play catch-up if you miss a workout, Galloway says. "If you miss one of your walks, you don't suddenly go from 2 miles to 4 miles."
