Run Lehigh Valley - Pump and Run

Allentown, PA

Location: Lehigh Parkway (near the Roadrunners club house)

Fees: $25 if registered by May 12th, $30 After

Registration and Lifting: 6:30 AM – 8:30 AM (Lehigh Parkway)

Please come early – runners will be able lift in a first come, first serve basis.  If everyone shows up at 8:30 – we may run out of time!  The running will start promptly at 9:00 AM.

Run: 9:00 AM

The Goods: Each runner receives a short-sleeve technical shirt, beverages, snacks and goodie bags (while supplies last!)  Shirts are only guaranteed if registered by May 20th.

Race Overview

The first Pump and Run of the series…this is a unique and fun event for everyone.  First, competitors check-in and do as many reps of a bench press as possible based on sex, age and weight.   At 9 AM we take off and run a 5K – times are then adjusted by taking 15 seconds off the runner’s time for each bench press rep.  Runners may opt to just run the course without lifting, but will receive no time adjustments.  Please note, pump and run times may be based on an observed clock finish.  Official running times will be posted following the event.

The Course

Starting near the Roadrunners clubhouse at the Parkway, the course is rolling and completely within the park.  Runners will begin near the clubhouse and start running on the tow path towards the covered bridge.  Runners will cross the covered bridge and run towards the Robinhood bridge.  After crossing the Robinhood bridge, runners will return to the tow path and finish near the clubhouse.


Bench Press Age Breakdown: (Weight is rounded to nearest 5 lbs)

Men : Age Range, %-weight to bench press

15-39, 100% weight

40-49, 90% weight

50-59, 80% weight

60-69, 70% weight

70+, 60% weight

Women : Age Range, %-weight to bench press

15-39, 70% weight

40-49, 60% weight

50-59, 50% weight

60-69, 40% weight

70+, 30% weight

Example – 1

10 reps on the bench press and a 24 minute 5K

Adjusted: 24 minutes – 10*15 seconds = 21:30

Example – 2

4 reps on the bench press and a 22 minute 5K

Adjusted: 22 minutes – 4*15 seconds = 21:00



1st place overall male/female — Pump and Run

1st place overall male/female — Run only

1st, 2nd, 3rd place male/female by age group – Pump and Run

Age Groups: 19 and under, 20-29, 30-39, 40-49, 50-59, 60+

Team:  Best team score (Total adjusted score for four team members: 2 men, 2 women)

Please note, pump and run times will be based on an observed clock finish.  Official running times will be posted following the event.

Series Points - Top 10% of male and female finishers, Top 3 in each age group.  All runners are automatically entered in to both the Pump and Run as well as the Run only.  Points will be earned based on the regular 5K times as well as the adjusted times that include the reps.   2 bonus points will be awarded in each age group based on the most bench press reps.

When & Where

Jun 1, 2014


8:00 AM

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Allentown, PA

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