Here are several worthy footraces to keep in mind as you plan your future.

One of Maine’s most storied races, dating back to 1981 and formerly known as the Doc’s Tavern 3-Miler, the Doc’s Tiger 3-Miler in Biddeford goes off at 7 p.m. Friday at the revered Franklin Street location.

T-shirts go to the first 100 entrants, and the fast-and-flat event is an Al Bruce Brunelle Scholarship (Biddeford High) fundraiser. For an application, email race director Leslie Mourmouras at [email protected] Forms have to arrive in the mail by Thursday. The fee is old school, too, $15 for preregistration, up to $20 on race evening.

Last year, Rob Gomez, 27, of Saco ran away with the victory in 15:22, and Briana Lagasse, 30, of Biddeford, ruled the women’s race in 20:44. …

Christian’s Lifeguard Dash, a 5K run and walk in honor of Christian Lumenello, who died at age 16 in an auto accident on Sept. 11, 2010, will be held at 9 a.m. Saturday on the hard sand of Ogunquit’s beach.

The race benefits the Christian Lumenello Memorial Scholarship Fund, which helps financially strapped young people become American Red Cross Certified Lifeguards, as Christian was.

The entry fee is $25, or $30 on race day. There will be T-shirts to the first 250 to enter, and awards to the top three overall male and female, as well as age-group winners. Sign up at www.christianslifeguarddash.com. Form are available at Wells High School and Rose Cove Restaurant in Ogunquit. Online registration ends Wednesday.

Last year’s winners, leading a field of 253, were both townies, Wells High’s Igore Tomaszewski, 17, in 18:17, and Lindsay Segal-Balie, 21, in 21:01. …

In Bridgton, the third 5K Ridge Run/Walk will be held at 9 a.m. June 30. The place is Ring Farm on Upper Ridge Road; the beneficiary, Equine Journeys (equinejourneys.me.org), whose programs for the disabled include therapeutic riding and driving.

The fee is $18; sign up by June 25 for a free T-shirt (shirts can be purchased on race day). Awards go to top male and female, top masters, youngest and oldest to finish and biggest family group (as in, the most people). The course, a loop out of the farm that finishes “at the pasture stone wall,” includes a fast downhill start and a “challenging uphill” at Mile 2.

Call 647-8475 for information, or pick up a form at Bridgton Books, the library or Harrison Town Hall. …

Both the TD Beach to Beacon 10K in Cape Elizabeth on Aug. 4 and L.L. Bean 10K in Freeport on July 4 have put out the call for volunteer help.

The L.L. Bean race timeline includes registration beginning at 5:30 a.m., water stops, finish-line, crowd and traffic control starting at 6:30 a.m., and 1-mile fun run help and cleanup at 8 a.m. Volunteering will earn you a free tech T-shirt and a week’s free pass good at any Cumberland County YMCA location. E-mail [email protected] to enlist.

For Beach to Beacon, there are “positions available” in parking, water, fun run help and recycling. Sign up at www.beach2beacon.org/VOLUNTEER (unless you’re a minor, in which case you’ll need to download the application). Volunteers receive a commemorative tech T-shirt and a party invitation. Contact 272-3545 or [email protected]

Congrats to the Maine-iacs, who conquered the 185-mile Cabot Trail Relay race over Memorial Day weekend and won 14 of 17 legs. The All-Star cast included Judson Cake (who won legs 1 and 8), Nick Wheeler, Mike Bunker, Josh Zolla, Emery Bickford, Rob Gomez, Caleb Lander, Jesse Hugo, Spencer McElwain, Marc Halverson, Erik McCarthy, Jeff Sprague, Corey Bean, Tim Wakeland, Jeremy Lisee and Adam Goode.

It was the sixth CTR title for the Maine-iacs, who have three of the top four times on the course. This year’s 16:39:32 was well over an hour faster than the second-place team.

Women’s champions, and sixth among 70 teams overall, were the similarly indomitable Maine Road Hags. Amanda LaBelle ran three legs; Sheri Piers, Kristin Barry, Andrea Newton, Abby Iselborn and Erica Jesseman doubled; Casey Dunn, Jeanne Hackett, Marie-Claude Gregoire and Kathleen Bell also put the hammer down.

John Rolfe of Portland is a staff writer and a road runner. He can be reached at 791-6429 or at:

[email protected]