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.
Start time: 7:30AM
Distance: 5 Miles
Tour Duration: 90 minutes
This run tour perfectly combines a gorgeous sightseeing tour with a solid workout which will kick start your day! Tackle two, iconic “city hills”, aka bridges, breathe in the cool morning air, look down at the timeless harbor as the sun rises and see New Yorkers begin their commute to work. You’ll then finish your 5 mile morning run by the Charging Bull in the financial district.
Whether you’re a visitor or a local, you’ll start your day feeling accomplished and energized. You’ll also learn a bit about New York’s history!
We meet every Monday at 7:30AM on the southeast side of Canal and Baxter streets. This is close to several subways 4,6,N,R,W,Q,A,C,E,B,D. Your guide will be wearing a blue On Course Run Tour T-shirt. We then head over the Manhattan Bridge, into Brooklyn for a bit, then back into Manhattan via the Brooklyn Bridge. We round out our run tour by the Charging Bull by Bowling Green right near the 4,5,1,J,Z subways. We run on both city sidewalks and running paths.
Some of what you’ll see
What to Expect
This is a group running tour that will be led by licensed NYC sightseeing guides who are also certified running coaches. To insure no one is left behind and that all can hear the guide we will run at an easy, conversation pace. We will make periodically stops to view and discuss notable points of interest throughout the tour. You should be able to comfortably run 5 miles for this tour. The duration of the tour is approximately 90 minutes. Although your guide will run with a backpack and can store small items for you such as phones or keys, we recommend bringing very little on the tour. As always, it's important to stay hydrated during a run, so please bring a small bottle of water. We will begin our tour right at the scheduled start time, however if you are running late please be sure to email or phone us no later than 15 minutes prior to the start. Travel to and from our tours is usually fastest via subway, so please bring a MetroCard.