London's Run 2011 - Presented by Positive Impact

Registration for London's Run 2011 ill open August 1st, 2010!

*To download and print mail-in registration requires Adobe Acrobat Reader. — Click here to download and install Acrobat Reader

EVENT

Before Dec. 1, 2010

Dec. 1–Dec 31, 2010

Jan. 1-Jan 22, 2011

Packet Pick-up/ Race-Day

Half Marathon
(t-shirt included)

$45.00

$50.00

$55.00

$60.00

10k
(t-shirt included)

$20.00

$25.00

$30.00

$35.00

2 Mile
Fun Run/Walk
WITH t-shirt

$15.00

$20.00

2 Mile
Fun Run/Walk
WITHOUT t-shirt

$5.00

$10.00

Debit/Credit transactions will NOT be available at packet pick up or race day. CASH OR CHECK ONLY! Pre-registration closes midnight Jan. 22nd: no online registrations after Jan. 22nd. Registration WILL be available at packet pick up. Mail in registrations must be postmarked Jan. 22nd. Sorry, no refunds or transfers.

Schedule of Events

8:00 am — 1/2 Marathon begins.
8:15 am — 10k Begins.
8:30 am — 2 mile fun run begins.

New Chip Timing Company

London's Run is excited to work with CEP Timing LLC. this year. Please check out their website at www.ceptiming.com.

Packet Pick-Up

Packet pick up will be available Friday, January 28th from 4-6 pm. Location TBA. Last minute registration will be available this year at packet pick up. Check back for further info.

Limit

For the Half Marathon and 10K we welcome and encourage beginners! Please note our cut off time is 11:15 am. That's 3 hours and 15 minutes to complete the course, so please plan accordingly.

Awards

All participants receive a ribbon.

Trophies will be given to overall winners in each race.

Half Marathon and 10k will also receive top three medals in each age group: 14 and under, 15-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60+

Weather

Queen Creek has wonderfully mild weather – cooler than in Phoenix.
The averages for February are: high - 69°and low 42°

Aid Stations

There will be 7 water/aid stations on 1/2 marathon course, 3 on 10 k course and jons approximately every 2 miles beginning at 1st mile

Course

London's Run is a flat dirt road one loop course through Queen Creek's farms. The race courses will intersect.

Londons Run 2011 Race Map is under construction

Dogs

Dogs are permitted, but we ask that you run at the back of the pack. Thank you for respecting other participants by keeping your dogs leashed.

Train for London's Run!

½ Marathon:
This schedule assumes you have the ability to run 3 miles, three to four times a week. If that seems difficult, consider running the 10-K distance this year. Don’t worry about how fast you run your regular workouts. Run at a comfortable pace. You should be able to hold a conversation while running. Feel free to walk during your workouts anytime you feel tired or need to shift gears. It is o.k. to walk – the goal is to finish the race any way you can.

10K and 2 Mile Fun Run:
Let’s get moving! You do not have to be a runner to do this! You will set your own pace/speed. Don’t worry about how fast you go. Run at a pace that allows you to converse comfortably while you do so. DON’T PUSH TOO HARD TOO FAST! It is o.k. to walk the entire time. Nobody cares if you walk the full 10-K, they’re more concerned that you finish.

Distance Runs: This workout is based on distance. Don’t worry about running precisely those distances, but you should come close. Pick a course through your neighborhood or in a scenic area where you think you might enjoy running, then measure either by car or bicycle.
Cross training means doing another sport. This can be biking, jumping on the trampoline, playing soccer or basketball – or whatever you like to do! It is considered an easy day – just move and breathe!
Stretch and strength means stretching with some strength training. You should stretch every day before and after you run, but on Thursdays, stretch a little more. You can do yoga too. Strength training could include push-ups, pull-ups, sit-ups – the kind of stuff you do in P.E. or the use of free weights or machines. Lifting light weights with high repetitions is a good rule of thumb for runners.
Tempo run: After warming up for 10 minutes, run at a pace that is “comfortably hard”-a pace you can keep up for the whole time specified It’s o.k to push yourself to not walk at all for the whole tempo time. Then run easy for 10 minutes.
Sprints: After you have warmed up for 15 minutes, run as fast as you can for 10 seconds. Repeat. Then run easy for 10 minutes.
Rest is important – don’t skip it! Give your muscles time to recover so you can run again. Your muscles will actually strengthen as you rest! Without recovery days you will not improve.

THIS SCHEDULE IS ONLY A GUIDE. IF NECESSARY, YOU CAN MAKE MODIFICATIONS TO SUIT YOUR SCHEDULE. MARK OFF THE SQUARES AS YOU COMPLETE THEM! (Click here to download Trainning Schedule - Requires Adobe Acrobat Reader Click here to download and install Acrobat Reader)

3 Month Training Program
Week	Training program		Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
1 11/3		2 Mile	Rest	Walk 6 Min, Jog Easy 1 Min (repeat 3 Times)	10 Min Cross Train	Walk 6 Min, Jog Easy 1 Min x3	Stretch & Strength	Walk 6 Min, Jog Easy 1 Min x3	Rest
		10 K		20 min run	20 min cross train	20 min run	Stretch & Strength	20 min cross	20 min run
		½ Marathon		3.5 m run	2 m run or cross	3.5 m run + strength	40 min cross	Rest	5 m run
2 11/10		2 Mile	Rest	Walk 5 Min, Jog 2 Min x 3	10 Min Cross	Walk 5 Min, Jog 2 Min x 3	Stretch & Strength	Walk 5 Min, Jog 2 Min x 3	10 Min Cross
		10 K		25 min run	25min cross train	25 min run	Stretch & Strength	25 min cross	25 min run
		½ Marathon		3.5 m run	2 m run or cross	3.5 m run + strength	40 min cross	Rest	5 m run
3 11/17		2 Mile	Rest	Walk 3 Min, Jog 4 min x 3	15 Min Cross	Walk 3 Min, Jog 4 min x 3	Stretch & strength	Walk 3 Min, Jog 4 min x 3	1 Mile Race
		10 K		2.5 m run	30 min cross train	2m run	Stretch & strength	40 min. cross	5k race*
		½ Marathon		4 m run	2 m run or cross	4 m run + strength	Easy run	Rest	5k race*
4 11/24		2 Mile	Rest	Walk 3 Min, Jog 4 Min x 4	15 Min Cross	Walk 3 Min, Jog 4 Min x 4	Stretch & strength	Walk 3 Min, Jog 4 Min x 4	15 Min Cross
		10 K		2.5 m run	30 min cross	2 m run	Stretch & strength	40 min. cross	3.5 m run
		½ Marathon		4 m run	2 m run or cross	4 m run + strength	East run	Rest	6 m run
5 12/1		2 Mile	Rest	Walk 2 Min, Jog 5 Min x 3	15 Min Cross	Walk 2 Min, Jog 5 Min x 3	Stretch & strength	Walk 2 Min, Jog 5 Min x 4	Walk 2 Min, Jog 5 Min x 3
		10 K		2.5 m run	35 min cross	2 m run+ strength	Stretch & strength	50 min cross	4 m run
		½ Marathon		4.5 m run	3 m run or cross	4.5 m run + strength	50 min cross	Rest	7 m run
6 12/8		2 Mile	Rest	Walk 2 Min, Jog 5 Min x 4	15 Min Cross	Walk 2 Min, Jog 5 Min x 4	Stretch & strength	Walk 2 Min, Jog 5 Min x 4	Walk 2 Min, Jog 5 Min x 4
		10 K		3 m run	35 min cross	2 m run+ strength	Stretch & strength	50 min cross	4 m run
		½ Marathon		4.5 m run	3 m run or cross	4.5 m run + strength	50 min cross	Rest	8 m run
7 12/15		2 Mile	Rest	Walk 2 Min, Jog 8 Min x 3	25 Min Cross	Walk 2 Min, Jog 8 Min x 3	Stretch & strength	Walk 2 Min, Jog 8 Min x 3	Walk 2 Min, Jog 8 Min x 3
		10 K		3 m run	40 min cross	2 m run+ strength	Stretch & strength	60 min cross	4.5 m run
		½ Marathon		5 m run	3 m run or cross	5 m run + strength	Easy run	Rest	9 m run
8 12/22		2 Mile	Rest	Walk 2 Min, Jog 9 Min x 3	25 Min Cross	Walk 2 Min, Jog 9 Min x 3	Stretch & strength	Walk 2 Min, Jog 9 Min x 3	Walk 2 Min, Jog 9 Min x 3
		10 K		3 m run	40 min cross	2 m run+ strength	Stretch & strength	60 min cross	5 m run
		½ Marathon		5 m run	3 m run or cross	5 m run + strength	Easy run	Rest	10 m run
9 12/29		2 Mile	Rest	Walk 1 Min, Jog 11 Min, x 3	25 Min Cross	Walk 1 Min, Jog 11 Min, x 3	Stretch & strength	Walk 1 Min, Jog 11 Min, x 3	Walk 1 Min, Jog 11 Min, x 3
		10 K		3 m run	45 min cross	2 m run+ strength	Stretch & strength	60 min cross	5.5 m run
		½ Marathon		5 m run	3 m run or cross	5 m run + strength	60 min cross	Rest	13 m run
10 01/05		2 Mile	Rest	Walk 5 Min, Jog 20 Min	30 Min Cross	Walk 5 Min, Run 20 Min	Stretch & strength	30 Min Cross	Walk 5 Min, Run 20 Min
		10 K		3 m run	45 min cross	2 m run+ strength	Stretch & strength	60 min cross	6 m run
		½ Marathon		5 m run	3 m run or cross	5 m run + strength	60 min cross	Rest	8 m run
11 01/12		2 Mile	Rest	Walk 5 Min, Jog 20 Min	30 Min Cross	Walk 5 Min, Run 20 Min	Stretch & strength	30 Min Cross	Walk 5 Min, Run 20 Min
		10 K		3 m run	45 min cross	2 m run+ strength	Stretch & strength	60 min cross	5.5 m run
		½ Marathon		4 m run	3 m run or cross	2 m run + strength	rest	Rest	6 m run
12 01/19		2 Mile	Rest	Walk 2 Min, Jog 8 Min x 5	25 Min Cross	Walk 2 Min, Jog 8 Min x 4	Stretch & strength	25 Min cross	Walk 2 Min, Jog 8 Min x 5
		10 K		3 m run	40 min cross	2 m run+ strength	Stretch & strength	60 min cross	4.5 m run
		½ Marathon		4 m run	3 m run or cross	2 m run + strength	rest	Rest	6 m run
13 01/26		2 Mile	Rest	Walk 2 Min, Jog 5 Min x 3	20 Min Cross	Walk 30 Min	Rest	Rest	London’s Run!!!
		10 K		3 m run	30 min cross	2 m run	rest	rest
		½ Marathon		3 M Run	2 M Run	2 M Run	Rest	Rest

site maintinance: rob haynes, site design: curtis.design.studio

Funds raised from London's Run are distributed to families in crisis through Positive Impact. So far, London's Run has raised $250,000
Visit their website here.

Schnepf Farms or it's owners are not affiliated
with the organization of this event.

		Advantage Mail
		Phoenix Herpetological Society
		Town of Queen Creek
		LabCorp
		Adolfson & Peterson Construction
		Spine Orthopedic & Sports Physical Therapy
		Room Store
		Wild West Performers
		The Party Favers

		Shea Homes
		Avian & Exotic Animal Clinic of AZ
		Infant Swimming Resource
		Preventive Pest Control
		Apache Wells Country Club
		Bounce King
		Barney Farms

		Sprouts Farmers Market
		Boot Camp Babes
		Seville Eye Center
		Garn & Mason Orthodontics
		Arizona Management Society
		HD Plumbing
		Sole Sports
		Chattering Wall
		Gilbert Center Dentristry
		Will Rogers Equestrian Center
		Edible Arrangements
		Marketside (store #5901 - Cooper/Elliot)

(To become a Sponsor/Vendor
email info@londonsrun.org
for more information)