The Rosstoberfest Run route is one that will likely become one of the best loved 5K (3.1 miles) routes in Wichita racing. Clark Ensz, of Run Wichita, is our race director and has designed a USTF distance and officially timed course that will take you through nostalgic College Hill, along cobblestone streets, past homes that are among the oldest in town, through the park and up the local snow hill.
Rosstoberfest Run will feature cash awards for winners and over 70 different age group prizes to be given at the Race Awards Ceremony. Runners who pre-register will receive gift bags that include promotional items from sponsors, a t-shirt with race logo and sponsors, and a souvenir beer mug.
All of this, and you’ll finish at Blessed Sacrament’s own Oktoberfest where you’ll be given your tickets for a free beer (runners 21 yrs and older) and brätwurst while post-race music and entertainment will be enjoyed by all!
This plan is for novice runners from the Sweat365 website. At this stage, you just run. You are increasing your mileage a bit more each week. The goal is to keep the effort easy, let your body adapt.
Increased aerobic conditioning, will yield faster times. You are building a foundation for future races. Interval training is not appropriate. Adding any intensity in the form of fartlek or hills at this point can be dangerous and counterproductive.
Week |
Mon |
Tues |
Wed |
Thur |
Fri |
Sat |
Sun |
|---|---|---|---|---|---|---|---|
1 |
Rest |
2 Miles |
Rest |
2 Miles |
Rest |
2 Miles |
Rest |
2 |
Rest |
2.25 Miles |
Rest |
2 Miles |
Rest |
2.25 Miles
|
Rest |
3 |
Rest |
2.5 Miles |
Rest |
2 Miles |
Rest |
2.5 Miles |
Rest |
4 |
Rest |
2.75 Miles |
Rest |
2 Miles |
Rest |
2.75 Miles |
Rest |
5 |
Rest |
2.75 Miles |
Rest |
2 Miles |
Rest |
3.5 Miles |
Rest |
6 |
Rest |
3 Miles |
Rest |
2 Miles |
Rest |
1 Mile |
Race |
Run 3 days per week and remember to stretch major muscle groups after running. Include: calves, hamstrings and quadracep muscles. On race day eat a light breakfast and drink some water or sports drink. Arrive early so that you can pick up your number and use the bathroom etc. Do a little warmup walking and jogging, sip some water, stretch a bit, and make your way to the start. Find a spot not too close to the front of the starting line, so that you are able to start slow. It’s easy to get excited and run too fast during the first mile. You are here to complete the race, pace yourself to finish. Have fun!