Urban Mission
Pittsburgh Marathon and 5K
Staff, volunteers and community friends are invited to join the Urban Mission team. Each person participating is
responsible for their own registration fee. The earlier you register, the less the registration fee.
5K: May 4, 2013
Half and Full Marathon: May 5, 2013
Participants must sign up online at http://www.pittsburghmarathon.com. After completing your registration,
contact the Mission at 282-8010 or by email to [email protected] and let us know you’re joining the team
and have registered!
Participants can help raise funds for the Urban Mission, if they choose. Here are the requested donation totals:
For 5K = $150, ages 12 and up
For Half Marathon = $350, ages 14 and up
For Full Marathon = $500, ages 18 and up
Relay Team = $750 (for the whole team), ages 16 and up
Once you've raised your fundraising commitment, you will be able to submit your receipt and we will reimburse
you for your registration fee! This is the first year the Urban Mission is participating with the Pittsburgh Marathon,
so you won't see us listed with the Official Charities. If we make our fundraising goal this year we will be able to
become a Contributing Charity of the Pittsburgh Marathon next year.
Absolutely! Participating in the Marathon is just not about raising monies for the Mission. We want to support
each person in their health and fitness goals. Maybe you are training and would like to lose a few pounds or you
just want to do something you’ve never done before. Being a part of the Mission’s team is perfect for you! All
participants in any race/walk will receive a team t-shirt.
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Decide whether you’d like to be a team participant or fundraise for the Mission.
Register for the Marathon online by March 31, 2013 for the best rates.
Contact the Mission to let us know you have registered.
Begin your training. A sample training schedule for the 5K is attached. You can find many other training
schedules online through a Google search.
All participants will be asked to sign a waiver releasing Urban Mission from any liability or claims arising from
injury or accidents while training or participating in any Marathon event. Each participant should check with their
physician to ensure they are physically healthy enough to participate in the events.
The Mission will have a special kickoff party and pep rally on Friday, May 3, 2013 at Noon at the Urban
Mission. For more information, please call us at 740-282-8010 or email [email protected].
We look forward to having you a part of our team! Whatever we can do to help you prepare for the Marathon, we
are here for you!
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.
Week 1
Run/walk 30
minutes
Walk 30 minutes
Run/walk 30
minutes
Walk 30 minutes
Rest
Run/walk 3 miles Rest or walk
(4.8 km)
On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.
Week 2
Run/walk 30
minutes
Walk 30 minutes
Run/walk 30
minutes
Walk 30 minutes
Rest
Run/walk 3.5
miles (5.6 km)
Rest or walk
On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.
Week 3
Run/walk 30
minutes
Walk 30 minutes
Week 4
Run/walk 30
minutes
Walk 30 minutes
Run/walk 30
minutes
Walk 30 minutes
Rest
Run/walk 2 miles Rest or walk
(3.2 km) with
On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.
Run/walk 30
minutes
Walk 30 minutes
Rest
Run/walk 4 miles Rest or walk
(6.4 km)
On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds.
Week 5
Run/walk 30
minutes
Walk 30 minutes
Run/walk 30
minutes
Walk 30 minutes
Rest
Run/walk 2 miles Rest or walk
(3.2 km) with
On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds.
Week 6
Run/walk 30
minutes
Walk 30 minutes
Run/walk 30
minutes
Walk 30 minutes
Rest
Run/walk 4.5
miles (7.2 km)
Rest or walk
On run/walk days, walkers walk only. Runners run for 30 seconds/walk for 30 seconds.
Week 7
Run/walk 30
minutes
Walk 30 minutes
Run/walk 30
minutes
Walk 30 minutes
Rest
5K race day
Urban Mission 301 North 5th Street Steubenville, OH 43952 740-282-8010
www.urbanmission.org
Rest or walk