Memorial Day Virtual 5K Run

May 22- May 25,2020

Free to the Community

Over Memorial Day Weekend, May 22 -25, Community YMCA of Eastern Delaware County is happy to offer a virtual 5k and family 1-mile run/walk to the entire community.

Join in! This community event is for everyone! Not a runner? Not a problem! Walk, jog, run or a combination of the three! Select your distance and have fun!

The Virtual Race is FREE! Donations to our Help Sustain the Y are encouraged so we may continue providing critical services to our community during this time.

How to complete

Because this is a virtual race, you can complete the distance however and whenever you would like.

Family 1-mile walk or run = 1 mile
5k = 3.1 miles

How to measure distance and time?

Your favorite fitness tracker like Map My Run, Runkeeper, Strava, Runtastic
MyZone belt

Where?

Outdoor running
Trail running
Treadmill

Register

Registration will be accepted through May 25.
You will receive an email, providing a link to enter your official time. Times should be uploaded by Friday, May 29

Train!

New to running? Want to give it a try?

There are many apps and online training programs to try or try our weekly program, provided below:

Memorial Day Virtual 5K in 2 Weeks!
This training plan starts with a walk/run for a total of 20 minutes. Begin each training session with a 5 minute warm-up walk. You should end each training session with some stretches. We are all at different fitness levels. If you have any discomfort, or feel that this is too intense, stay another week with the one program. Just move. Likewise if you want to progress further, go for it! You will need: proper shoes, dress appropriately for the weather, bring water to stay hydrated.

Week 1

Brisk 5 minute walk to warm up. Run 3 minutes, walk 90 seconds. Do this 4 times then run 5 minutes, then walk 5 minutes.

Do this 2 additional times this week after each workout.

Week 2

Brisk 5 minute walk to warm up. Run 5 minutes walk 3 minutes. Do this 4 times then run 6 minutes.

Do this additional 2 times this week. Stretch after each workout.