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Entry Form

Name of Entrant Adult/Child

How did you find out about us?

By entering the run I declare that I, and those participating with me are medically fit and enter at my own/their risk. I/we will not participate in the run on the 10.05.15 unless I/we are fit enough to complete the course. I/we take part at my/own risk. The organisers or sponsors will not be held responsible for any injury/illness caused to me/us during or as a result of the run or for any property lost during the event. I/we give my/our permission for free use of my name/s, voice or pictures in any broadcast, telecast, internet, advertising, promotion for this or other Rotary events.

Total Amount to Pay: £0.00

Super Hero Fun Run

5km fun run and 2km walk for mini heroes, Abbey Park, Leicester, Sunday 17th April

Your entry money includes a FREE superhero mask and will support Charity Link and Leicestershire & Rutland Blood Bikes. You provide your costume and choose which charity or club to donate your sponsorship money.

If you have a super-pooch, then why not enter the

‘Best dressed superhero, team or superhero dog competition!’

Start raising funds now at Justgiving page or

download a sponsorship form here.

The time has come to don your cape!

 

Photo album

Photo album

Superhero Competition

There are prizes galore for the best dressed superhero, best dressed team and if you have a super-pooch then why not enter the ‘best dressed superhero dog competition!’

Simply ‘Superhero’ your pooch and come along on the day. Only £1 to enter to be paid on the day and all entry monies will support the three chosen charities: Charity Link and Leicestershire and Rutland Blood Bikes.

The competition will take place near the registration desk

at 10.30am.

 

When

Sunday 17th April 2016

Registration starts 9.30am

Superhero warm up at 10.40am courtesy of The Fitness Bank

Superhero fun run starts at 11am

Where

5km route & 2km walk for mini heroes at Abbey Park, Leicester

All runners and walkers welcome

Wheelchair and pushchair friendly

Come down and join in the Superhero fun!

Abbey Park as Smart Object-1

To Enter

Simply dust down your Superhero costume, register on the day at Abbey Park by 10.30 am and kapow – away you go!

(Registration open from 9.30am)

Superhero families (2 adults and up to 3 children) pay just £25!

Grown up heroes (Adults) pay just £10!

Mini heroes (Children) 5-12 pay just £5!

Under 5s are FREE!

Discounts for teams of 10 or more! Call 0116 222 2212.

Superhero Training

The Fitness Bank

 

Super Hero Fun Run Training Plans

Download your plan here.

The training plans below assume that you will be able to commit to 3 training sessions a week for the 6 weeks running up to the Super Hero Fun Run 6th April. If you have health issues or existing injuries you should consult you GP before starting this or any other training programme.

Please ensure you warm up prior to each session with some slow –to-brisk walking before you start to train. You must complete each session with a cool down and stretches to reduce the risk of injury.

Wear good supportive running shoes and ladies should wear a good supportive sports bra. Light layered clothes in synthetic fabrics are most comfortable for training outdoors.

Beginner

Your goal is to complete the 5km course and you don’t mind having to stop and walk occasionally. You have not done much running before

 Week Session 1 Session 2 Session 3
1 Brisk walk for 20 minutes Walk for 1 min, easy jog for 30 seconds. Repeat 4-6 times Brisk walk for 20 minutes
2 Brisk walk for 25 minutes Walk for 1 min, easy jog for 30 seconds. Repeat 6 times Brisk walk for 25 minutes
3 Brisk walk for 30 minutes Walk for 1 min, easy jog for 1 minute. Repeat 6 times Brisk walk for 30 minutes
4 Brisk walk for 35 minutes Walk for 1 min, easy jog for 1 and a half minutes. Repeat 6 times Brisk walk for 35 minutes
5 Brisk walk for 40 minutes Walk for 1 min, easy jog for 2 minutes. Repeat 6 times Brisk walk for 40 minutes
6 Brisk walk for 45 minutes Walk for 1 min, easy jog for 3 minutes. Repeat 6 times Brisk walk for 45 minutes
Exercise intensity level Slightly breathless but still able to talk Quite breathless at times, *able to talk but not complete sentences Slightly breathless but still able to talk

 

 

 

Intermediate

Your goal is to run the whole 5km course and you can already run continuously for at least 15 minutes

 Week Session 1 Session 2 Session 3
1 Easy pace jog for at least 15 minutes Interval session. Fast run 30 seconds, jog to recover. Repeat 4 times Easy pace jog for at least 15 minutes
2 Easy pace jog for at least 20 minutes Interval session. Fast run 30 seconds, jog to recover. Repeat 6 times Easy pace jog for at least 20 minutes
3 Easy pace jog for at least 22 minutes Interval session. Fast run 60 seconds, jog to recover. Repeat 4 times Easy pace jog for at least 22 minutes
4 Easy pace jog for at least 25 minutes Interval session. Fast run 60 seconds, jog to recover. Repeat 6 times Easy pace jog for at least 25 minutes
5 Easy pace jog for at least 28 minutes Interval session. Fast run 90 seconds, jog to recover. Repeat 4 times Easy pace jog for at least 28 minutes
6 Easy pace jog for at least 30 minutes Interval session. Fast run 90 seconds, jog to recover. Repeat 6 times Easy pace jog for at least 30 minutes
Exercise intensity level Slightly breathless but still able to talk Quite breathless at times, *able to talk but not complete sentences Slightly breathless but still able to talk

Minions!

If you need further information on entry and registration:

call Susan McEniff on 0116 222 2212

or email susan.mceniff@charity-link.org.

Tweet us @LeicesterRotary, facebook us at www.facebook.com/TheRotaryClubOfLeicester

Entry money raised from entry fees goes to The Rotary Clubs of Leicester, Leicester De Montfort, Leicester Novus and Rotaract in aid of the chosen charities: Charity Link, and Leicestershire & Rutland Blood Bikes

Rotary helping raise money for your local community.

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Superhero Declaration

Declaration: By entering the run I declare that I, and those participating with me are medically fit and enter at my own/their risk. I/we will not participate in the run on the 17.04.16 unless I/we are fit enough to complete the course. I/we take part at my/own risk. The organisers or sponsors will not be held responsible for any injury/illness caused to me/us during or as a result of the run or for any property lost during the event. I/we give my/our permission for free use of my name/s, voice or pictures in any broadcast, telecast, internet, advertising, promotion for this or other Rotary events. In the event it proves necessary to cancel the run for reasons beyond our control e.g. weather you shall not be entitled to any refund (in part or in whole) or for alternative dates to be offered.

Thank you for registering!

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