Cedar River Triathlon

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Our 5K training program is designed to help both true beginners and returning athletes gradually build up their running ability over the course of several weeks. Our training program typically spans 6 to 8 weeks, allowing participants to go from little or no running experience, to completing a 5K (3.1 miles) with confidence!

Training Program Overview

Our training program consists of a mix of walking and running intervals, gradually increasing the running time while decreasing the walking time. We'll have three groups to ensure everyone participating feels challenged but not overwhelmed. The more advanced groups will move into some more advanced running workouts by the end of the training program.

• Group 1 will be for those who are starting from very little to no experience or are coming back to the sport after a long time off. Group 1 members will likely have to deal with Coach Dalty the most... so choose wisely!

• Group 2 will be geared toward slightly more advanced runners who are already confident they can finish a mile or more without stopping.

• Group 3 will be for even more experienced runners and will likely operate with little supervision or guidance during workouts. Group 3 members should feel confident they can run at least a mile and be able to independently execute prescribed workouts without oversight.

Throughout the course of the training program, we will try to hold a few Special Topic Talks aimed at providing new runners the guidance they need on the best gear, fuel, hydration, and recovery techniques to help them avoid common social media woes.

Details

Our 5k training program will kick-off at 6:00PM on Wednesday April 29 @ Civic Park in Ten Trails. Once the training program starts, the group will meet every Wednesday at 6:00pm at Civic Park, and every Sunday at 8:30AM at Civic Park. Everyone will get a copy of the schedule on the first day. We will use the first race of our Summer Series as our target 5k! Our target 5k race will be held on June 17.

Tips for Success (We will cover these in detail in Special Topic Talks)

• Stay consistent: Show up to our group meetings and do you best to run at least once a week on your own.

• Listen to your body: If you feel pain, talk to a coach. discomfort is normal and we should work through it. A coach can help new runners tell the difference between pain and discomfort and whether we need to get stronger or take a break.

• Stay hydrated and fueled: Come hydrated and properly fueled. Ask a coach for suggestions if you are unsure.

• Wear proper running gear but don't be fooled into thinking you need all the most expensive gear!

• Track your progress: download Strava and join the Ten Trails Active Club's Strava Club!

Conclusion

Our 5K training program is a great way to kickstart your running journey. With dedication and consistency, your goal to finish a 5K race could be just the beginning!

Sponsorship Note:

We (a very small group of individuals) love hosting this free program for the community and have no plans on stopping! With that said, we have no large or consistent sponsors - so this program and other club activities are not free for us to host! If you are in a position to donate and help keep all our events going in the future, we would greatly appreciate it. Donations can be made during registration or directly to Coach Dalty in person. Every contribution is much appreciated!

Pulse Brewed Coffee (owned by Coach Dalty) also contributes a portion of his sales to funding Ten Trails Active Club events, so if you'd like to try some great coffee, give Pulse Brewed a try! You won't be disappointed!

Join the Club!

It's officially race season! And the Ten Trails Active Club is back at it with our 4th annual 5k Summer Series! Having a baby girl isn't going to slow down this team! Our summer series is our claim to fame and is a great way to build new friendships with your fellow community members - all while getting active alongside a supportive group of individuals with their own set of unique fitness goals.

The series consists of seven bi-weekly races. You only need to register once to be eligible to run or walk in all seven races (you'll be assigned a race number for the entire season at check in) ... and registration is FREE! We encourage folks of all fitness levels, and of all communities to come out and join us! Each race will be hand-timed on an open course, and results of each race will be posted on our website within a few days following the race. Post-race snacks and water will be provided as usual, but we ask everyone to bring their own water bottles to help cut back on plastic cup usage. The course has not changed from the previous years - details can be found here: COURSE MAPS | TenTrailsActiveClub (or on the link further below on this page). Note that this is a 5k despite what your watch may record... it's a twisty course through the Ten Trails trails!

As with previous years, we will have prize categories for our fastest runners and walkers, as well as categories for racers who show the most club spirit, go all out on the sprint segment, or show the most support for others throughout the season. So, anyone can win in this series! But you must compete in at least four of the seven races to be eligible for prizes. Awards will be presented at our End-of-Season Awards Potluck which will be hosted a few weeks after the last race.

Races will be held every other Wednesday on the following dates: June 17th, July 1st, July 15th, July 29th, Aug 12th, Aug 26th, Sep 9th. Check-in for each race will be held in Civic Park at 6:00pm. Race announcements will start promptly at 6:30pm, with the official start to immediately following. On the weeks that we do not race, we do have a group run from Civic Park at 6:30pm that we encourage everyone to join as well.🙂

We can't stress enough how fun these races are! So, come on out and see for yourself! 😀

Excited to see you all out there!

~Coach Dalty

Sponsorship Note:

We (a very small group of individuals) love hosting these free events for the community and have no plans on stopping! With that said, we have no large or consistent sponsors - so these events are not free for us to host! If you are in a position to donate and help keep these events going in the future, we would greatly appreciate it. Donations can be made during registration or directly to Coach Dalty in person. Every contribution is much appreciated!

Pulse Brewed Coffee (owned by Coach Dalty) also contributes a portion of his sales to funding Ten Trails Active Club events, so if you'd like to try some great coffee, give Pulse Brewed a try! You won't be disappointed!

REGISTRATION NOW OPEN!!

$35 for adults; kids 12 and under are FREE, thanks to our sponsors, when you register online by May 31st (a small handling fee will apply for all registrations). Participants 8 years old and younger must register with and be accompanied by an adult or participant 13 years or older.

SCHEDULE FOR RACE DAY, 6/27/2026

7:30am - 8:30am Packet pick up and day-of registration*

9:00am 5K race starts

10:00am Awards

*Day-of registration (until 8:30am) using your personal mobile device, then come pick up your bib from us! No on-site payments will be accepted.

RACE COURSE

5K Run/Walk Race Course map

PARKING

Parking will be available at Lake Wilderness Park. We highly encourage carpooling with others. Arrive early so you have enough time before race start!

Please see attached map for specifics. Parking and Race Day Map

PRE-RACE PACKET PICK UP

Pre-race packet pick up will be offered at Road Runner Sports in Kent. Come and get your race bib and t-shirt* before the race. Grab all of your race day needs when you come in to grab your race bib!

*T-shirts only guaranteed for those who register by May 31st.

CHIP TIMING

Chip timing will be provided by Tortoise and Hare Timing. Disposable chips will be placed on back of bib numbers.

AWARDS

Awards for both males and females will be given in the following age groups for in person race only.

Age Group Awards will be given based on Chip Time

0-5

6-9

10-12

13-15

16-19

20-24

25-29

30-34

35-39

40-44

45-49

50-54

55-59

60-64

65-69

70-74

75-79

80-84

85-89

90-94

95-100

100+

1st place in each age division wins the coveted Bear Run Bear!

2nd-3rd place in each age division receive Bear Run Bells

Special awards for top 3 overall men and women will be based on gun time.

RACE RESULTS

Official race results will be posted on our website and online at Tortoise & Hare Timing. Results will be based on chip time (crossing start line to crossing finish line).

STROLLERS, DOGS & WATER

We encourage the use of jogging strollers along the trails of this family-friendly 5K! Out of consideration for other participants, dogs will not be allowed on the course (with the exception of service dogs). We do offer water at the end of the race.

GIVING BACK TO THE COMMUNITY

Proceeds from the Bear Run will benefit Tahoma High School distance running programs administered by the Tahoma Cross Country Running Club. The funds fill a wide range of needs for our large team of athletes including support for athletes and families who need help with team participation and summer camp fees, multiple scholarships awarded each year, and travel expenses beyond that available from the school district budget. These kids work hard and run hard all year while maintaining exceptional grade point averages. They deserve our support!

FOR FURTHER INFORMATION

Send email to Katie Leh at mvbearrunwalk@gmail.com

Experience the beauty of Maple Valley with a race designed for speed and serenity. This fast, flat, and scenic course offers runners the perfect blend of challenge and tranquility, winding through peaceful landscapes that make every mile enjoyable. Whether you're aiming for a personal best or simply soaking in the atmosphere, you'll love the smooth, well-marked route.

Choose between a half marathon and a 5K, each thoughtfully planned to highlight the area's natural charm while providing an excellent racing experience. With supportive volunteers, clear signage, and a welcoming race community, this event is ideal for runners of all levels.

And keep an eye out—you might just spot a mischievous race gnome along the course! Rumor has it, he's been training for months, but given his tiny stride, he’s still working on that first mile. If you happen to see him, give him a cheer—gnome support is just as important as runner support!

Get ready to push your limits—or simply enjoy the journey. Lace up and join us for an unforgettable race day in Maple Valley!

Join the Club!

PLEASE READ ALL OF THIS

Ghosts are running amuck in Ten Trails!!! Do you and your team of Ghost Chasers have what it takes to capture and return the ghosts to their resting place a save Halloween before it's too late?!

Come join the Ten Trails Active Club in their first Relay Scramble... If you dare! This is a race, but not your typical running race. Here are the rules and objectives:

Objective:

• You and your team must retrieve the rogue ghosts and return them to their gravestones in Civic Park

• The first team to return all six ghosts and hit the finish button wins

• Keep any eye out for an extra spooky ghost and win a bonus prize for its safe return

• Awards for Best Team Name and Best Team Costume also up for grabs

Rules:

• Your team size shall be either one, two, or three (ONLY the Team Leader needs to register!)

• There is only one division, so teams of one are competing against teams of two and three

• The six ghosts may be captured in any order

• Teams may only capture and return one ghost at a time

• With the exception of teams of one, teammates must alternate between ghost hunts (relay legs)

• All teammates must capture an equal number of ghosts

• Any route may be taken to capture and return the ghosts to their resting place

• Distances shown on the map are approximations based on a reasonable path

Important Safety Notes:

• There is no marked course for this race, runners are free to take whatever route they choose to and from the ghost locations. BE SAFE when crossing streets and when choosing the route less travelled. Look at the ghost locations beforehand and plan your routes and legs wisely!

• It will be dark. Headlamps and flashlights are STRONGLY encouraged!

• Kids are encouraged to participate with parents' permission. Younger kids should be accompanied by an adult during their legs of the relay.

A note from your hosts: We love hosting these free events for the community and have no plans on stopping! With that said, these events are not free to us! If you are able to donate to help keep these events going in the future, we would greatly appreciate it! Pulse Brewed Coffee contributes a portion of their sales to funding the Ten Trails Active Club, so if you'd like to support another way and love coffee, try a bag of their coffee! We promise you won't be disappointed :)

IMPORTANT: Registration for this event closes early to ensure we have time to get materials ready for each team, so please register early.