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GoHAM 5K - Saturday | May 9th
Windsor Castle Park - Smithfield
Event Description
5K Challenge
The GoHAM 5K isn't just a race; it’s a heartbeat for our community. On May 9th, we’re hitting the pavement with high energy, intensity, and a bit of a "go big or go home" spirit to prove that when we 'go together, we go further".
Whether you’re a seasoned sprinter or a casual stroller, your participation fuels our local Smithfield non-profit initiatives, turning every stride into a direct investment in our community's future.
Event Information
Location and Date
Windsor Castle Park, Cedar St
Smithfield, VA 23430 US
On May 9th, race starts 9am
Parking will be in one of the fields with access from Cedar St side.
Jericho Rd will be blocked for vehicle traffic
Check the 5K Run Map >>
The Golden Rules of Prep
Success in a 5K is often decided by what you do when you aren't running.
The 10% Rule: Never increase your total weekly mileage by more than 10%. Your heart and lungs adapt faster than your tendons and ligaments; give your joints time to catch up.
Don't Skip Workout Days: 3 sessions a week of Fit Body exercises (squats, lunges, planks) will bulletproof your legs against common issues like runner's knee.
Invest in Shoes: Go to a dedicated running store to get a gait analysis. Running in old sneakers is a one-way ticket to shin splints.
Race Week Strategy
Tapering: Two days before the race, do very little. A light 15-minute jog the day before is plenty to keep the legs "awake."
Nutrition: Don't "carb-load" with a massive pasta bowl the night before—it’ll just make you feel heavy. Eat a familiar, balanced meal.
The Warm-up: On race morning, do dynamic stretches (leg swings, high knees) rather than static stretching. You want your muscles warm and bouncy, not over-lengthened.
4-Week 5K Build-Up
Week 1: Finding Your Rhythm
Focus on consistency and keeping the "Easy" days truly easy.
Monday: 20 min Easy Jog + 5 min Walk. Rest or 30 min Yoga/Stretch.
Tuesday: Strength Training
Wednesday: Intervals: 5 min Walk warm-up, then 5 sets of (3 min Run / 2 min Walk).
Thursday: Classic Training. 20 min Easy Jog.
Friday: Regular Workout
Saturday: Long Run: 2.5 miles (Walk as needed, just cover the distance).
Sunday: Full Rest.
Weeks 2 and 3 - Increase the load; distance till you hit the peak
Monday: Regular workout + 30 min Easy Jog. Rest or 30 min Yoga/Stretch.
Tuesday: Strength Training
Wednesday: Tempo Run: 10 min Easy, 10 min "Hard" (uncomfortable but sustainable), 5 min Cool down.
Thursday: Classic Training.
Friday: Regular Workout + 25 min Easy Jog.
Saturday: Long Run: 3.5 miles (Going over the race distance builds mental confidence!).
Sunday: Full Rest.
Week 4: Taper & Race Prep
Monday: Regular workout + 20 min Easy Jog. Rest or 30 min Yoga/Stretch.
Tuesday: Strength Training + Light Stretching/Mobility only.
Wednesday: 15 min Jog + 2 "Strides."
Thursday: Rest.
Friday: Pick up your racing dri-fit shirt at our location (picture on the left side)
Saturday: RACE DAY (5K / 3.1 miles).
Sunday: Happy Mother's Day Celebration Walk & Recovery.🎉🎉🎉
Our Partners (meet the sponsors)
The GoHAM 5K and our Fit Body 1-Year Anniversary wouldn't be possible without the incredible support of our Smithfield community. These businesses are more than just sponsors— they are local pillars providing the strength behind our "Party with a Purposes," helping us support over 60 local charities through Smithfield VA Events.
Sentara 🥇
As our premier partner, Sentara is at the forefront of community wellness. Their commitment to preventive care and health optimization aligns perfectly with our "Medicine 3.0" philosophy. Together, we can moving the needle on healthspan in Smithfield.
Visit Sentara: https://www.sentara.com/
Our community is built on diversity—from youth athletics to mindful recovery. We are proud to stand alongside these local experts:
The Ice Cream Parlor – Because every "Hard & Mindful" effort deserves a local treat! Visit: https://www.smithfieldicecreamparlor.com/
David Johnson with Howard Hanna Real Estate - Selling and renting strong homes for our strong community. Visit: https://www.howardhanna.com/homes/virginia
Smithfield Aesthetics – Specialized care for feeling and looking your best at every age. Visit: https://smithfieldaesthetics.com/
Coastal RV – Supporting the spirit of adventure and outdoor longevity.
Visit: https://www.coastalrv.net/
End State Brazilian Jiu-Jitsu – Focusing on discipline, movement, and mental resilience of our community. Visit: https://endstatejiujitsu757.com/
Ninja Challenge – Challenging our young community to move in new, exciting ways. Visit: https://ninjachesapeake.com/
Almighty Baseball Youth Performance – Developing the next generation of local athletes. Visit: https://www.almightyyouthperformance.com/
Crown Trophy – Providing the symbols of achievement for our GoHAM finishers. Visit: https://www.crowntrophy.com/
SkyRaptor - Expanding our perception with aerial views of the most beautiful spots and events in our community. Visit: https://www.skyraptordrones.com/
Want to Join the Movement?
Our sponsors help us provide vital grants to our local community. Interested in seeing your business featured on our race shirts, trail banners, and digital platforms for our next event? Just send an email to: [email protected]
Doing a 5K run can add a new level of challenge and interest to your exercise program.
A 5K run is 3.1 miles. Don't be afraid of the distance. A 5K run is a great distance for a new runner to have fun over the learning process. You can get ready for a 5K run in only two months!! Believe
Inspiring Fitness & Changing Lives Every Day™
Fit Body Boot Camp is a fitness franchise dedicated to transformation.
30 minutes per session is all it takes to help you reach your weight loss goals.