Build a Foundation
Add some variety to your exercise routine. Run one day and strength train the next. This will not only hold your interest in the workouts longer, but it will give your body the time it needs for recovery. Additionally, you are covering more muscle groups throughout the body and keeping the workouts motivating and different.
To build up endurance for your 5K race include some interval training as part of your regimen. Use hill sessions and up-tempo to your runs to do this. Hold a steady running pace where you do not feel like you are just about to die, but that you can keep going.
Head to the track for shorter interval runs while learning to pace yourself. Learn to conserve your energy during the first part of the race and then to let go in the second half so you can make it to the finish line of you 5K race.
Explore the ethnic roots of New York and the United States beginning at the American icon Statue of Liberty. You will see how immigration influenced and made up the very foundation of the city. People from around the world came at different times and for different reasons, but all left and continue to leave their marks on business, politics, food, neighborhood life and the very character of New York.
The running tour begins and ends at Castle Clinton. You will be responsible for your on-time arrival and travel to the meeting location. The closest subway stations to the start are the 1 to South Ferry; N/R to Whitehall Station; 4/5 to Bowling Green (Subway Map: http://bit.ly/1gMhQxq)
This is a 4.5 mile (7 km) tour designed with exciting stops along the route to interest all runners and is paced to accommodate all running levels. Each participant will receive a bottle of water. Photos will be taken by your running guide but we encourage you to bring your own camera as well. There will not be a coat/bag check for this tour. Your running guide will be using a running backpack and will carry small items for you if necessary.
OFFERED: 8 AM
TERRAIN: Street, Sidewalk
ELEVATION: Moderate Hills
TOUR DURATION: Approx. 1.5 hours