Points count towards 5k, 10k, & Back of the Pack Series. Find more info about the series here.

Mapublisher 10 5k Races
Mapublisher 10 5k Challenge
Mapublisher 10 5k Run

Runners Receive:

5K/10K Training Schedules. Don’t wait to take walk breaks. By alternating walking and running from the beginning, you speed recovery without losing any of the endurance effect of the long one. Be sure to do the running portion slow enough at the beginning of every run (especially the long run) so that you’ll feel tired but strong at the end.
Avenza recommends upgrading to MAPublisher 10.6.1 where this issue has been resolved. Large canvas documents are not supported. + Adobe does not officially support this version of Illustrator on OSX 10.11 and higher. Illustrator CS6 will not run on OSX 10.15 and higher. Learn more about the UI Scaling issue affecting CC 2019 on Mac and Windows.

Finisher’s Medal, Technical (Drifit) Event Shirt, & A Chip Timed Event

Find over 10 5k and 10K Race groups with 3800 members near you and meet people in your local community who share your interests.

Mapublisher 10 5k Races

Benefiting A Forever Home Rescue Foundation

Incorporated in 2002 and based in Chantilly, Virginia, a Forever Home Rescue Foundation (AFH) is an all-breed dog rescue group comprised of almost 2,300 volunteers. Their mission is to rescue, rehabilitate, and rehome abused, neglected, and unwanted puppies and dogs. They rescue dogs from poor, rural shelters with few resources where the dogs have little chance of finding forever homes. They are experienced first responders during disasters and have extensive experience rescuing dogs from puppy mills and hoarding cases. They are entirely volunteer-run and receive no federal or state funding. Their average $400,000 in yearly vet costs are covered through donations and adoption fees. Through the support of the public and their amazing dedicated volunteers, they average 1,000 rescues every year.

Walkers, strollers and leashed pets are welcome to attend this event.

Now offering a virtual run option for those who cannot make it on race day. You will receive a medal.

Want to upgrade your technical short sleeve shirt to a long sleeve tech shirt or hooded sweatshirt? Just add the option to your cart during checkout. This option closes on our guaranteed t-shirt cutoff date 12 days before the event.

Race Start Times

10k – 7:45am

5k – 8am

Registration Fees

5k – $25, until Jan 15 ($30)

10k – $40, until Jan 15 ($45)

T-shirts guaranteed to runners registered before January 23. We will order extra t-shirts for those who register after that date, but it is on a first-come first-served basis.

Course Maps can be found at:

5k – https://www.mapmyrun.com/routes/view/2346925411

10k – https://www.mapmyrun.com/routes/view/2346930058

Packet Pickup

At the event (one hour before the race starts).

Race Day Registration

There will be race day registration. Participants will need to arrive around 45 minutes before the race to get registered for the event. T-shirts sizes can not be guaranteed for race day registers.

Mapublisher 10 5k Challenge

Directions to Parking

Use 7500 Accotink Park Rd, Springfield, VA 22150 for directions to Lake Accotink Park.

Running can be intimidating — even knowing the right lingo can be daunting — and that’s where this running guide comes in. But like anything new, starting is often the hardest part. When it comes to establishing a running habit, there are some oft-cited do’s like getting the right shoes and gear, starting slowly and listening to your body — then there are a few don’ts, like increasing mileage too quickly, not hydrating enough and not doing those dynamic stretches.

Whether you plan to run on the road, trail, treadmill or track, here are some helpful tips:

If you plan on running year round, we’ve got some advice:

One great way to get into a routine and commit to the sport is to register for a race. Running a 5K or 10K is a fantastic way to get fit, shed weight and establish a long-term fitness goal. Even if you’ve never run before, it’s possible to complete a 3.1-mile (5K) or even a 6.2-mile (10K) event if you’re smart about preparing to go the distance.

Road Runners Club of America–certified coach Deborah Brooks says many new runners take on too much and underestimate the time commitment involved with training properly for a race. This can lead to burnout and poor performance.

HOW TO TRAIN FOR A 5K OR 10K

So where should a new runner start once they’ve made the decision to train for a race?

Pick a race. Register for an event so you can have a goal to work toward.
Set a goal for the race. Make sure the achievement is realistic and in tune with your current fitness level. For example, if you’ve never run a race before, planning to complete the event — hopefully with a smile on your face — is a perfectly reasonable and still challenging goal.
Give yourself time to prepare. If you’re new to running, plan to invest 3–4 months in training, with the final prep week culminating with your goal race.
Pick a training plan for your level. Brooks cautions that one training plan doesn’t fit all, and that runners should customize their plan based on running history, prior injuries, fitness level and time commitments. Use a training plan as a guide, but plan to be flexible. You can still finish your goal event even if you don’t follow the plan to a T.

To save you from navigating thousands of 5K and 10K training plans, we asked Olympian Jeff Galloway, whose highly lauded run/walk training plans have helped numerous beginners cross their first finish line, to share his best 5K and 10K training plans.

Run Your First 5K in 15 Weeks

This training plan is optimal for beginners who are new to running, as it includes run-walk intervals. During the 15-week period, runners gradually build their running time from 10–15 minutes in the first week to 30 minutes in the last week. Each week includes 1 day of rest, which is very important for recovery (no matter the distance) and 3 days for walking or cross-training, which keeps runners from burning out.

Galloway’s approach to training doesn’t focus solely on miles logged but more on the time spent completing each workout. The one exception comes every Sunday: Runners will get a taste of what it feels like to complete a specified distance. Each week, runners will build up their miles until they’ve reached a comfortable 4-mile distance, the week before the 5K.

Run Your First 10K in 13 Weeks

For those who may have already run their first 5K and want to tackle the next challenge, or for those beginners who can run 20 consecutive minutes, Galloway’s 13-week 10K training plan prepares runners for the 6.2-mile distance. This training plan follows the same theme as the 5K plan, focusing on time spent running rather than miles most days, with 3 days for cross-training or walking, 1 rest day and 1 day that focuses on completing a prescribed distance.

During the span of 13 weeks, runners build from 2 miles to 7 miles, peaking 3 weeks before race day. As the runs get longer each week, Galloway strongly suggests giving your blood sugar a boost by eating an energy bar about an hour before exercise. He also advises runners drink plenty of fluids when thirsty.

Mapublisher 10 5k Races

Mapublisher 10 5k Challenge

HOW TO TRAIN FOR A 5K OR 10K

Mapublisher 10 5k Run