How to run a mile

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Race Day Is April 3, 2022

Countdown to Opening of Entry Lottery



Quick Info

10 Mile Race

Date: April 3, 2022
Location: Washington Monument Grounds
Start Time: 7:18 A.M.-Elite Women’s Start; 7:30 A.M.- Ten Mile Start
Weather: 44°-66°F average temperatures

5K Run-Walk

Date: April 3, 2022
Location: Washington Monument Grounds

Kids Run

Date: April 2, 2022
Location: National Building Museum

Race Expo

Dates: Friday, Apr. 1, 3:00 P.M.-8:00 P.M.
Saturday, Apr. 2, 9:00 A.M.-5:00 P.M.
Location: National Building Museum
401 F Street NW
Washington, DC

Race Registration

Lottery for 10 Mile and 5K: Opens January 3, 2022
Guaranteed Entries from 2020: Opens December 27, 2021
Kids Run: Opens Late January 2022
Team Registration: Closed

Ten Mile: $54 ($40 Virtual)
5K Run-Walk: $44 ($40 Virtual)
Kids Run: $10

Refund Policy

If the in-person race has to be cancelled due to COVID-19, registrants can opt to get a refund, defer entry, or donate entry to Children’s Miracle Network.

Travel Info

Host Hotels: Crystal Gateway Marriott, 1700 Richmond Hwy, Arlington, VA 22202
Crystal City Marriott, 1999 Richmond Hwy, Arlington, VA 22202
Special Cherry Blossom room rates are available.

The Cooper 2.4 km (1.5 mile) run test is a simple running test of aerobic fitness, requiring only a stopwatch and running track. This is an alternative to the Cooper 12 min run test. There is another 1.5 mile run test which forms part of the Navy Physical Readiness Test (PRT).

purpose: This test measures aerobic fitness.

equipment required: 2.4 km flat and hard running course, stopwatch, recording sheets.

pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender and test conditions. Measure and mark out the course using cones. See more details of pre-test procedures.

How to run a mile

run test finish

procedure: The aim of this test is to complete the 2.4 km course in the shortest possible time. At the start, all participants line up behind the starting line. On the command ‘go,’ the clock is started and they begin running at their own pace. Although walking is allowed, it is strongly discouraged. A cool down walk should be performed at the completion of the test.

scoring: The total time to complete the course is recorded.

norms: here are some classifications of cardiovascular fitness for the cooper 1.5 mile run test for males and females aged 20-29 years. original source unknown.

rating Males Females
Very poor > 16:01 > 19:01
Poor 16:00-14:01 19:00-18:31
Fair 14:00-12:01 18:30-15:55
Good 12:00-10:46 15:54-13:31
Excellent 10:45-9:45 13:30-12:30
Superior < 9:44 < 12:29

calculations: here is an equation to predict VO2max from the 1.5 mile run time, where the VO2max units is -1 , and time in minutes.

uses: The Football Association of Singapore has adopted the 2.4km run as its mandatory fitness test from 2013 instead of the beep test. This test is also part of the US secret service and FBI assessment tests. The US Navy also have a 1.5 mile run test as part of the Navy Physical Readiness Test.

comments: Singapore S-League players have to meet the pass mark of 10min 15sec for this test in order to play. Those who run below 9 min will get a $100 cash reward while players who run faster than 8min 30sec will get $200 (current 2014). Players who fail to meet the passing mark can retake the test as often as they want.

How to run a mile

How to run a mile

How to run a mile

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  • Mellow Full and Hippie Half
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Race Dates: September 9-11, 2022

Registration Now Open

Get ready to set your soles free on a 140 acre incredible piece of pure Michigan forest and fields, not to mention. a beach! Century old white pines, old growth forests and meandering dirt two tracks make this place both magical and majestic! We know you are going to DIG it! The race course will roll in and out of camp and right on to the Potawatomi Trail, and the BBT trail connecting to the Waterloo Pinckney trail make it ideal for a serious trail festival! We’ll have plenty of room, amazing trails, and pristine wilderness surrounding us.

Hey Hippies! As our weekend festival continues to grow, we want to continue to make sure our registered runners have first dibs at the grooviest spots to camp. In order to select a camping site, you must register for a paid race. We can’t wait to see you runnin’, walkin’ & groovin’ September 9th-11th! Below you will find everything you need for an awesome weekend.

Run Woodstock Camp location:

20120 Bartell Rd.

Gregory, MI 48137

We can’t wait to see you runnin’, walkin’ & groovin’ September 9-11th! Below you will find everything you need for an awesome weekend.

An event filled weekend but lots of time to mellow, meditate and make out. Entry into any Saturday morning run/walk event or weekend pass gets you entry into all the weekend laid back runs, hippie hikes, music, yoga and nonsense!

Flower Power 5 Mile, Hippie Half, Mellow Marathon, Freak 50K, Peace Love & 50 Miles, Happening 100K and the Hallucination 100 Mile!

Get in a run, mellow out, listen to tunes, do some yoga and go for another run! Or just come for the music. At Run Woodstock, find harmony and get into the groove, and invite your body to regain its karmic balance.

How to run a mile How to run a mile

Groovy race shirts, tie dye add-on shirt, peace signs, and other head shop looking race paraphernalia.

The 100 mile finisher’s belt buckle is far out! Every finisher gets a groovy peace sign medal! Other cool hippie stuff for everyone! Fire up the underground and spread the word.

Peace out brothers and sisters . and get out for a run, man.

Join the Roadie Crew!

Become a part of the Run Woodstock Roadie Crew and help us make the weekend groovy! There are plenty of jobs and times available, so click below to learn more and join the crew!

RF Events is excited to be supporting Washtenaw Promise for our 2021 event. We are so lucky to be hosting the event on their property. The mission of Washtenaw Promise is to empower children in the Washtenaw County community who are facing serious obstacles, to help raise their potential for success in the family, in school and in their world.

Please consider making a donation to Washtenaw Promise, you can do this on the registration page, or, click below. Dedicate your run to a great cause, it will get you through the tough miles! Thank you for your time and consideration!

Run Woodstock will follow all rules the state of Michigan has in place on race day and will follow CDC guidelines. We are fortunate that no part of the event is indoors, all of our staff are vaccinated and we will ask that of our volunteer crew, so, no masks are required at any time from staff and volunteers. We will request unvaccinated participants remained masked while not actively participating in the run and trust that they do. As for aid stations, fortunately, there is more concern about air-born transmission, aid will run with the same standards as before, gloves, sanitizer available and high touch surface cleaning at intervals. Stay safe, dig?

How to run a mile


How to run a mile


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Click here for the 2021 Pumpkin Run Leader Board


Sunday, October 30th!

Registration Opens Summer of 2022


The 43rd Annual Pumpkin Run is presented by
This 10,000 meter USATF- sanctioned and certified road race, draws almost 1,800 registered racers from all over Northern Illinois and beyond.
Starting gun goes off at 9:05 a.m. sharp!

The Pumpkin Run was named a Best of Chicagoland Race by Chicago Area Runners Association. The race is also sanctioned by USA Track and Field and the course is USATF certified. Proceeds from the Sycamore Pumpkin Run help maintain our historic downtown, create opportunities to help small businesses succeed and develop area tourism through community events.

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How to run a mile

We love talking to participants at the finish line and helping them feel better by foam rolling sore and tight muscles!

Northern Rehab Physical Therapy Specialists

For me it’s a combination of the fall colors, great course and course workers, energetic atmosphere from the 1500+ racers but still having that small town homey feel to it. Also – can’t forget about those awesome costumes!

Angela Mabie Gordon

The Sycamore Pumpkin Run is the only place I can race against superman,captain America and a man in a wedding dress and have a chance to finish before them all.

How to run a mile

The Western States ® 100-Mile Endurance Run is the world’s oldest 100 mile trail race. The Run starts in Olympic Valley, California, near the site of the 1960 Winter Olympics, and ends 100.2 miles later in Auburn, California. In the decades since its inception in 1974, Western States has come to represent one of the ultimate endurance tests in the world.

Traversing the traditional lands of the Nisenan, Washoe, and other neighboring Indigenous Peoples, the Western States Trail climbs more than 18,000 feet and descends nearly 23,000 feet before runners reach the finish at Placer High School in Auburn. In the miles between Olympic Valley and Auburn, runners experience the majestic high country of Emigrant Pass and the Granite Chief Wilderness, the crucible of the canyons of the California gold country, a memorable crossing of the ice cold waters of the Middle Fork of the American River, and finally the historic reddish brown trails that led many travelers, including gold prospectors, to Auburn.

For almost five decades, Western States has been home to some of the sport’s most stirring and legendary competitions. With more than 1,500 dedicated volunteers helping to create a once-in-a-lifetime experience, the Run has stirred the spirit of runners from all walks of life, from all over the globe.

Offering the sport’s oldest and most prized possession – a sub-24-hour silver belt buckle and a sub-30-hour bronze belt buckle – Western States remains one of the undisputed crown jewels of human endurance.

Congratulations to all of this year’s entrants! We look forward to seeing you in July, and wish you the best in the upcoming months of training.

You can view buckets of info on this year’s lottery on OpenSplitTime. The official entrant and wait lists are here.

CONGRATULATIONS to 2021’s Joel Zucker Memorial Scholarship winners!

A record $36,000 is being awarded this year, thanks to all of your generous contributions.
Full Press Release

How to run a mile

  • Daniela Acosta – Silverton HS
  • Raja Braford-Lefebvre – Silverton HS
  • Emelie deKay – Silverton HS
  • Jaydyn Gallegos – Meeker HS
  • Ian Hall – Lake City Community School
  • Molly Wright – Colorado Rocky Mountain School
  • Claire Cunningham – Berry College
  • Hannah deKay – Regis University
  • Miranda Hall – Cornell College
  • Jacee Lawrence – Colorado Mesa University
  • Amaris Hamilton – Fort Lewis College
  • Kayla Zimmerman – Vermont Law School

During the last 22 years (including this year), JZMS has awarded 109 scholarships totaling $210,550. Money is donated by runners, volunteers and friends of the Hardrock Hundred Endurance Run, a 100-mile footrace which starts and ends in Silverton each July. Scholarships are given in memory of Joel Zucker, a librarian from New York State who loved long-distance running and Silverton. He died after completing his third Hardrock in 1998.

Hardrock 100 At a Glance

100-mile run with 33,050 feet of climb and 33,050 feet of descent for a total elevation change of 66,100 feet with an average elevation of 11,186 feet – low point 7,680 feet (Ouray) and high point 14,048 feet (Handies Peak).

How to run a mile

Tactical professions across the globe (including military, police and firefighters) must take some form of aerobic fitness test. Most of these tests involve running, and the most common running test is the 1.5-mile, or 2.4-kilometer, timed run.

However, the 20-meter Multi-Stage Fitness Test (MSFT), or “beep test,” is growing in popularity in some countries and groups. These often are fitness tests required for entry, but military members will see a running test of some sort every six months.

Different branches of services test different distances. For instance, the Navy, Coast Guard and Air Force have a 1.5-mile test. The Army still does two-mile runs, even though that service recently switched from the Army Physical Fitness Test to the Army Combat Fitness Test. The Marine Corps has the longest timed run at three miles.

If you had a choice between a simple timed run for any distance or a beep test, which running test would you prefer? Which one do you think has more applications within the tactical professions?

About the MSFT

If you have not heard of the “beep test,” this is how it works:

Signaled by a specific timed “beep,” you will run back and forth on a 20-meter field or court with cones marking the distance. There is a useful app that you can use with your phone and a speaker. Or you can follow this video.

NOTE: Some countries call it the “bleep test.”

As you can see, it starts off easy like a jog and turns into suicide sprints with little to no rest between beeps on the higher levels.

You will start each 20-meter run on the sound of a beep. The participants run and stop at the line 20 meters away from the start. You will be able to start out slowly at a jogging pace, and you will have a few seconds before the beep requires you to run back to the starting line 20 meters away.

Each minute (or level), the beeps will decrease in time intervals, meaning you will get less and less rest time between beeps and the pace running the 20-meter distances will increase as well.

If a participant reaches the line before the next beep sounds, they must wait until the beep sounds before continuing. However, if the participant does not make it to the 20-meter line before the beep sounds, they are given a warning the first time. If they cannot catch up and maintain the pace on the next 20-meter beep, they have finished the test. The longer you can run, the better you do on the test.

The MSFT Beep Test measures aerobic fitness and can be translated into a VO2 max (maximal oxygen consumption) number, using a calculator (or equations) just like you can with the 1.5-mile timed run test calculator.

The MSFT also requires a participant to change directions every 20 meters and increase speed until reaching an unsustainable pace. This test may have more job-related applications than just running at a steady pace.

Depending on your abilities, the beep test should take longer than a 1.5-mile timed run. It should require more than 13 minutes on the beep test to score the same in the VO2 max calculator as you would from a fast nine-minute, 1.5-mile run. However, if you are a little slower on the 1.5-mile run (11 minutes), it only would take you 10 minutes to score the same VO2 max grade with the beep test.

Do not be fooled by the 20-meter distance. The MSFT Beep Test “starts out like a lamb and ends like a lion,” with typically a much higher heart rate than the 1.5-mile run. If you never liked suicide drills on a basketball court, you will not like the final minutes of the MSFT.

If you absolutely cannot stand the 1.5- to two-mile run, the beep test is certainly a change of pace. However, the 20-meter MSFT Beep Test is not a replacement for runs in the three-mile range, as the times related to superior levels on the beep test are under the VO2 max score of the three-mile run.

In other words, maxing the MSFT will take less time than maxing the three-mile run, and just scoring average on the three-mile run can be done in half the time of doing the MSFT with similar efforts and scoring.

The MSFT is not an ideal replacement for the 1.5-mile run, but it is an alternative as tactical fitness tests evolve within the military, police and firefighter communities. The beep test offers a moderate test of agility (starting, stopping and changing direction) compared to the 1.5-mile timed run while yielding a similar VO2 max testing validation.

References: Relationship between the 20-meter multistage fitness test and 2.4-kilometer run in law enforcement recruits. The Journal of Strength & Conditioning Research. 35(10), 2756-61, 2021. Lockie RG, Dawes JJ, Moreno MR, Cesario KA, Balfany K, Stierli M, Dulla JM, Orr RM.

The Cooper 1.5 mile or 2.4 km test is a simple test running for aerobic fitness, this can also be used to calculate an individuals VO2 max. The VO2 is a measurement of the amount of oxygen that a person can use during exercise. This will be measured as milliliters of oxygen used in one minute per kilogram of body weight.

This is an amazing test for people to do as it is simple and easy to perform, easy to track improvements as all you will need is a treadmill and a stop watch.

How To Perform The Exercise

This test is quite simple to perform as it basically puts an individual on a treadmill at their own pace and can adjust to how they feel. Walking is allowed and there is no need for the gradient/ incline to be increased. The goal of the test is to achieve the shortest possible time.

As the individual starts to walk on the treadmill you will begin the stop watch until they are reach the 1.5 miles.

How To Calculate The Results & Find Your Level

In order to calculate the result all you will need to do is to apply your time to cart down below to find out what level you’re at. But if you would like to find out your vo2 max here is the formula, all you need to do add your body weight and time (minute) to the equation below. Once you find out your score apply it to the chart below.

Also just below each equation you will see an example, using the a weight 80kg and time of 15min.

Lets find your vo2 max and how you rank

How to run a mile

How do you score next to people your own age,

Lets have a look at the time in general and see what types of times people your age are getting. Also think about setting a goal for yourself, which area would you like to be in.


On October 23, 2021 the Palo Duro Trail run will celebrate it’s 36th edition. The race was started by Red Spicer as a road race and has morphed into a beautiful trail run, with distances of 25K, 50K, and 50 Miles. We feel like we offer a distance for everyone in the family, and it makes for a great way to see a spectacular Texas State Park. The race takes place in mid- October when temperatures can vary from freezing at the start to over 100 degrees during the afternoon. The race takes place on mostly single track red dirt trails with a variety of rolling hills throughout the course. The views of the second largest canyon in the United States are stunning as the sun comes up and the canyon comes alive. The canyon has 60 miles of ravine with 800 ft cliffs and offers camp sites for those who want to experience more of it before or after the race. The Mesquite, Hackberry and Cottonwood trees offer green and yellow foliage, while the canyon itself is painted in red, brown, and white. The hoodoo rock formations are a wonder to look at as well. The course is a loop course, so you will see people most of the day and return to the start/finish in order to meet your crew.

The race has well stocked aid stations that are manned by seasoned volunteers who are there to make sure your every need is met. The aid stations offer a variety of salty and sweet snacks such as chips, pretzels, potatoes and salt, M&M’s, peanut butter and jelly sandwiches, and our famous “Date Nut Bars”! We also offer water, coke, Gatorade and other electrolyte drinks. Awards are given to the top three overall and masters in each race with the 25K finishers receiving a Palo Duro logo cap and the 50K and 50 Mile finishers receiving a jacket with the same logo. After the race we offer beef and vegetarian burgers with all the fixings. Also please be respectful, No Dogs allowed in the finish line area or on the trail.

Leeds Rhinos great ran back to his old Headingley ground from Leicester; Sinfield was raising money to build a new care home in the name of former team-mate and great friend Rob Burrow, who has motor neurone disease

Last Updated: 23/11/21 5:45pm

How to run a mile

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How to run a mile

Former Leeds captain Kevin Sinfield raised over £1million for charity after completing a 101-mile run in 24 hours.

Around 1,000 supporters were at his old ground Headingley to witness the completion of the run, which began in Leicester, where he now works as defence coach with the Tigers.

How to run a mile

The funds will go towards a new care home in the name of Sinfield’s former Leeds team-mate and great friend Rob Burrow, who was diagnosed with motor neurone disease in December 2019.

Burrow was at Headingley for the emotional return of Sinfield, who was clearly in discomfort after his gruelling run, the equivalent of almost four marathons completed without sleep.

His journey from Leicester to Leeds was split into 7km sections and each had to be completed inside 60 minutes.

Sinfield told the BBC: “It’s been a real team effort from all the crew and I wouldn’t have got it done without them.

“I’m broken – I don’t know when I’ll be able to run again!

“Rob knows how much we love and care about him.”

How to run a mile

He was accompanied for the last leg by Burrow’s wife Lindsey and oldest daughter Macy, and says he was driven on by the presence of his old team-mate.

“It was really tough at times, especially the end, but it’s down to my little mate here,” he said.

The England international was also accompanied during the run by former team-mates Jamie Peacock, Jamie Jones-Buchanan, Gareth Ellis and Barrie McDermott, along with former Labour party communications chief Alastair Campbell and Leeds triathletes Alistair and Jonny Brownlee.

Burrow’s father Geoff, who has been a driving force behind the bid to find a cure for MND, said of Sinfield’s run: “It’s nothing short of a miracle, really. He’s super human.

“I said before this that he’s done enough, I think this is the ultimate one. I don’t think he should even try anything like this again but who knows with Kevin?

“We’ve all been part of a big family ever since the famous Leeds team achieved what they achieved. He’s like another son to me.

“His mum and dad must be so proud, it’s beyond words.

Also See:

“The money is great but nowhere near as important as Kevin’s health. But he’s done it, I don’t know how.”

In December 2020, Sinfield helped raise over £2.7m by running seven marathons in seven days

How to run a mile

How to run a mile
Discount Code: 50-AC1002019

How to run a mile

How to run a mile

How to run a mile

How to run a mile

How to run a mile


The San Gabriel back country retains much of the natural beauty, if not the primitive wilderness of yesteryear. Thanks largely to the foresight and capable supervision of the U.S. Forest Service and hundreds of volunteers. Picnic areas and campgrounds have been constructed with minimum displacement of the natural setting.

Those desiring to see this primitive wilderness in a single day are invited to participate in the Angeles Crest 100 Mile Endurance Run.

How to run a mile

The 2021 race date has been canceled due the Bobcat fire and coronavirus (COVID-19). The 2022 race date is on August 6, 2022 at 5:00:00 AM/PST.

  • How to run a mile
  • How to run a mile
  • How to run a mile
  • How to run a mile
  • How to run a mile
  • How to run a mile
  • How to run a mile
  • How to run a mile
  • How to run a mile
  • How to run a mile
  • How to run a mile

2022 AC100 is on for August 6, 2022. We will keep you informed as we get more information about the race.

We have been putting on this race since 1986. Thirty five years now! With only two cancellation from 1986-2019. Thirty three years! Both cancellation due to forest fires, one being the huge Station Fire in 2010.

Then in 2020 we had to cancel for the beginning of the world wide pandemic. And in 2021 we had to cancel for both the continuing pandemic and the Bobcat Fire. Large section of the race is in Bobcat Fire Burn Area.The Bobcat Burn Area of the ANF has been closed to the public until April 2022. Two Years, two cancellation! Very difficult times! And during that time, only 5 runners dropped from the race!

Most people are fully vaccinated and have their booster shot. In order to register in Wrightwood to run the race, all 2022 runners and pacers must be vaccinated and we recommend they have their booster shot. They will be required to show their CDC Vaccination Card with the their vaccination shots. Masks and social distancing will be required: during registration, at the Start, during the race at aid stations, at the Finish and anytime there is a large group of people together. We will conduct the registration and most of the activity outdoors as the weather permits. Social distancing will be followed for any indoor activities.

In April 2022, the USFS will allow public access into the Bobcat Fire Burn Area and they will allow AC100 Volunteers to enter the Burn Area to begin clearing the trails for the race.

The area with the biggest trail damage from the Bobcat Fire is between Shortcut Saddle, Redbox, Newcomb Saddle, Chantry and Idlehour. Most of the burn area is around Mt Wilson. The trails above (Upper Winter Creek Trail) Chantry and below Chantry took some of the heaviest damage. The road to Chantry is damaged about 3/4 miles from the top of Chantry where it is currently “one-way” to pass through the damaged road. The road repair is scheduled to begin January 2021 and will take one year to complete.

The basic road to Chantry is undamaged and is passable in a singe lane. About 3 to 4 feet of the “outer edge” of the road has collapsed under the road guard railing. It doesn’t seem to be a “major” road damage that would take one year to repair and maybe repaired sooner. Due the heavy damage of the trails in the Chantry area and the road damage, Chantry has been closed to the public and will remain closed for 2022. We will have an aid station at Chantry during the race but Chantry will be closed crews and pacers, if the road is not repaired in time for the race.

USFS will allow the AC100 Trail Maintenance Program to begin clearing trails in the burn area in April 2022. We have been clearing some of the trails that is not in the burn area on the upper PCT near Wrightwood.

Ken Hamada, AC-100 Race Director

Gary Hilliard, ANF Trail Race Director, and AC-100 Co-Race Director, and AC-100 & ANFTR Trailwork Team

Jakob Herrmann, AC-100 Co-Race Director, and Swiss Alps 100 Race Director

Dominic Grossman, AC-100 Assistant Race Director, and Wilderness Committee Lead