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Downtown Dash

5K Race — Kids Fun Run — 1-Mile Walk

Date TBA

Schedule of Events

9:00 AM - Registration (Arrive early, especially if you are waiting until race day to register! T-shirt sizes will be first come first serve if you do not register early!)

9:30 AM - Kids Fun Run: No registration necessary, but make sure you are onsite before 9:30!

10:00 AM - 5K Race starts: You must have your bib and chip prior to the start of this race, so show up well before 9:00 because there will be a line! The earlier the better!

10:05 AM - 1-Mile Walk starts

11:00 AM - Awards Ceremony - Stick around because on top of the race time awards, your bib number just may get drawn out of a hat for an AWESOME prize!

Awards Given

Overall Male/Female
Under 20 Male/Female
20-29 Male/Female
30-39 Male/Female
40-49 Male/Female
50-59 Male/Female
60 & Up Male/Female

Registration Information

Registration Fees: $20 before October 31 at 3:00 PM; $25 after October 31 at 3:00 PM but before Race day; $30 Race Day. Kids 12 and under participate free with a paid adult!

Early Registration: Registering before October 31 at 3:00 PM will be considered Early Registration so go to the "Early" Table on Race Day. Early: $20

Late Registration: Registering after October 31 at 3:00 PM but before race day will be considered Late Registration so go to the "Late" table. Late: $25

Race Day Registration: Arrive early if you plan on waiting to register until Race Day. T-shirts will be available first come first serve and in limited quantities.  Registration begins at 9:00 AM! There will be lines. Race Day: $30

Kids Fun Run

Free! No registration necessary. Make sure your children are ready to run at 8:30! The Kids Fun Run is open to children 12 and under and any parents or older siblings who want to accompany their little ones. Volunteers will be placed on the Kids Fun Run course to ensure a safe run. The course is an "out and back" course so parents can see their little runners during the whole run. All little runners will receive a special finishers prize as they cross the finish line. There will be NO EVENT TSHIRTS for Kids Fun Runners.

1-Mile Walk

Free! No registration necessary. Please wait until we start the 1-mile walk to begin walking. There needs to be separation between the 5km Runners and the 1-Mile walkers. Those participating in this event will follow the 5km route until the ½-mile mark then turn around and return to the starting line. There will be NO EVENT TSHIRTS for 1-Mile Walkers.  

Location & Course Information

The starting line and finish line will be on Frisco Ave near the intersection of 5th Street and Frisco Ave.   

Directions from I-40 to Frisco Conference Center Parking Lot

Exit from I-40 onto Exit 66 (US-183 / 4th St). Turn north onto US 183 or S. 4th St. Continue north about 1 mile and turn right (East) onto Avant. Continue on Avant 1 block to 3rd St and turn Left (North) and turn into parking lot on your left. Walk to the West side of the Frisco Center and cross the street.

5K Course Information

The certified (OK-10052-DG) 5km course begins in historic downtown Clinton running west down Frisco Avenue to 9th Street. Runners and walkers will then turn south down 9th Street to Opal. Turning west down Opal, runners and walkers will cross 10th Street to head into beautiful McLain Rogers Park. Runners and Walkers will exit the park just after the first mile-marker and head west again on Opal across 13th Street and continuing to 19th Street. Runners and walkers will turn north onto 19th Street, cross Modelle Avenue and turn back east onto Broadway. Just after the second mile-marker, runners and walkers will turn north onto 15th Street and continue all the way back to Frisco Avenue where they will continue back east to the finish line near 5th Street and Frisco Avenue.

5K Training

Follow our Training Program to finish your first 5K Race!

10 Weeks to a 5K

You should be healthy enough for moderate intensity exercise to start this program. If you aren’t sure if you are healthy enough, you should talk to your doctor BEFORE starting! Starting slow is the KEY to success in this program. Don't rush the steps and don’t worry about your speed. If you aren't ready to move up to the next level, then stay with your level for another week! Don’t worry if you don’t quite make it to 3.1 miles before race day. A LOT of people will be walking at this race so don’t push yourself so hard in the weeks before the race that you can’t participate in it at all. Make your "Running" days on 3 non-consecutive days of the week. So your days can be Monday, Wednesday and Friday or Tuesday, Thursday and Saturday. Your choice. Run early in the morning or late in the evening during the summer months because you don't want the heat to be an excuse to not go for your run!

Always warm up before you begin running! 5 minutes of brisk walking should be adequate. Cool down following your run by walking until AFTER your breathing returns to normal and then stretching.

Week Day 1 Day 2 Day 3
1

Warm up

Jog 1 minute, walk 90 seconds

Alternate for 20 minutes

Cool down

Warm up

Jog 1 minute, walk 90 seconds

Alternate for 20 minutes

Cool down

Warm up

Jog 1 minute, walk 90 seconds

Alternate for 20 minutes

Cool down

2

Warm up

Jog 2 minutes, walk 1 minute

Alternate for 20 minutes

Cool down

Warm up

Jog 2 minutes, walk 1 minute

Alternate for 20 minutes

Cool down

Warm up

Jog 2 minutes, walk 1 minute

Alternate for 20 minutes

Cool down

3

Warm up

Jog 3 minutes, walk 1 minute

Alternate for 20 minutes

Cool down

Warm up

Jog 3 minutes, walk 1 minute

Alternate for 20 minutes

Cool down

Warm up

Jog 3 minutes, walk 1 minute

Alternate for 20 minutes

Cool down

4

Warm up

Jog 5 minutes, walk 2 minutes

Alternate for 20 minutes

Cool down

Warm up

Jog 5 minutes, walk 1 minute

Alternate for 20 minutes

Cool down

Warm up

Jog 5 minutes, walk 1 minute

Alternate for 20 minutes

Cool down

5

Warm up

Jog 8 minutes, walk 4 minutes,
jog 8 minutes

Cool down

Warm up

Jog 9 minutes, walk 4 minutes,
jog 9 minutes

Cool down

Warm up

Jog 9 minutes, walk 3 minutes,
jog 9 minutes

Cool down

6

Warm up

Jog 10 minutes, walk 4 minutes,
jog 10 minutes

Cool down

Warm up

Jog 12 minutes, walk 4 minutes,
jog 12 minutes

Cool down

Warm up

Jog 12 minutes, walk 2 minutes,
jog 12 minutes

Cool down

7

Warm up

Jog 13 minutes, walk 2 minutes,
jog 13 minutes

Cool down

Warm up

Jog 15 minutes, walk 2 minutes,
jog 15 minutes

Cool down

Warm up

Jog 18 minutes, walk 2 minutes,
jog 15 minutes

Cool down

8

Warm up

Jog 20 minutes

Cool down

Warm up

Jog 20 minutes

Cool down

Warm up

Jog 25 minutes

Cool down

9

Warm up

Jog 25 minutes

Cool down

Warm up

Jog 30 minutes

Cool down

Warm up

Jog 30 minutes

Cool down

10

Warm up

Jog 36 minutes

Cool down

Warm up

Jog 36 minutes

Cool down

Warm up

Jog 40 minutes

Cool down

 

For questions, contact Jordan Parman at Acme Brick Park: (580) 323-4572.