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5K Races Central Fl


Get more information  here


Splash and Dash   read how to prepare:

Open Water Swimming and Training
Swim Training Distance

Chick Fil-A 5k Orlando

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Date & Time
Saturday, October 11, 2014
5K Start: 7:30AM

Location:
Orlando Cultural Park
Across from the Science Center
at the corner of Princeton and Alden Rd.

Registration
For easy online registration visit
www.racetimesports.com, online
registration open through October 9.
Entry Fees: (all entry fees are non-refundable/ non transferable)
$25 through October 4
$30 October 5 through October 10
$35 Day of Race
Youth and Senior Pricing
(Youth 14 and Under and 60 and Over for Senior)
$20 through October 10
$35 Day of Race


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If you have never done a 5k but  exercise in a regular basis then this might work for you:

                                                                     3 Week Training
Beginner 5K plan
Week 1
(This week, all the runs are time-based.)
Monday:REST DAY (Yes, we start the week with a rest day. Use this day to mentally prepare yourself for the days and weeks to come.)
Tuesday:Easy 15 minute jog. Quick steps, shoulders relaxed.
Wednesday:REST DAY (This is important as your body is getting used to running)
Thursday:Another easy 15 minute jog. Same as above, relax upper body, quick steps.
Friday:30 minutes of cross training; that is, any cardio exercise that is not running. Examples are: swimming, spinning, elliptical, stairmaster, etc.
Saturday:20 minute run. Keep a steady effort. Not fast, not slow.
Sunday:Easy 10 minute jog.
Week 2
(We are transitioning to miles. Use a pedometer, GPS (phone or fitness), go to a running track, or use http://gmap-pedometer.com to map out a route before heading out. Note: 1 lap in an official distance running track equals to 0.25 miles. 4 laps = mile.)
Monday:REST DAY. Use this day to do some basic stretching and relax.
Tuesday:1.5 mile jog. Easy effort.
Wednesday:Cross Training -- 30 minutes
Thursday:1.5 mile jog. Easy effort.
Friday:Cross Training -- 45 minutes
Saturday:2.5 mile run. Steady effort.
Sunday:Easy 10 minute jog.
Week 3
(The week of your race!)
Monday:REST DAY. Use this day to do some basic stretching and relax.
Tuesday:Cross Training -- 30 minutes.
Wednesday:2 mile run. Steady effort.
Thursday:1 mile run. Steady Effort.
Friday:REST DAY.
Saturday:RACE DAY. 3.1 miles. Congratulations on your accomplishment. Have a glass of wine or beer to celebrate!
Sunday:REST DAY.
If your race happens to be on a Sunday, then do light cross training of about 15-20 minutes on Saturday instead.
This concludes the second installment of our run training series. Part III of our series will build on the 5K program to offer a 10K (6.2 miles) training plan.

Upcoming 5k races


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:

 
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:


5k training Suggestions for busy people from Webmd:

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."




Walk on Water 5k in Lake Mary


Come and walk with your friends and support a good cause on Sept 6th early in the morning. Sponsored by Walk on Water.
Check it out by clicking on image below:


Race Entry Fees
Thru 8/18: $20
8/19 – 9/5: $25
9/6 – Race Day: $30
At Packet Pickup or Race Day: $35
Students 17 and under: $15

5K Run

Independence Day 5K Run & Walk
Begins: July 4, 2013 7:30 am
Ends: July 4, 2013 12:00 pm
Register online at www.altavistasports.com



 Sanford Turkey 5k race on Thanksgiving Day  
11/28/13

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