ROY ALEXANDER FITNESS
  • ABOUT
    • Services
    • Testimonials
  • FITCamp NYC
    • Class Schedule
    • Photos
  • BLOG
  • CONTACT
  • Sign In

Your First 5K

8/17/2013

 
Picture
THIRTY FIVE days of summer left and the start of a glorious autumn running season.  Among the big highlights of the season is the New York City Marathon on the first Tuesday of November.  While some of you may not be ready for a full marathon, you might be interested in running a shorter race like a 5K.  I recently responded to a short interview about running 5K races and thought I'd share the same insight with all you aspirational runners.



How is the training different from longer races such as marathons or half marathons?

There are myriad of training differences, the one that is most obvious is speed and speed training. I believe that success is more dependent upon efficacious running form. 

What other exercises should you do besides running?
The one that I emphasize is core training as it will improve the efficiency of your running.  Another would be stretching exercises e.g. A quad stretch.  Lunge forward with your left leg, bring the right knee down to the ground behind you, bend the right knee, grab your right ankle with your right hand and bring it towards the buttocks.  Hold for a deep stretch, then switch leg positions.

What would a typical schedule of workouts look like?
A typical week depends where you are in your preparation for the the 5K.  There are macro and micro cycles over the course of three weeks (to get accustomed to race conditions, for speed, fine calibration).   After this cycle, you shift gears to prepare for the race. (depending on whether it is a track or road race). Lastly, there is a cycle to improve on weaker points and fully maximize your strengths.

Tips for your first race.
Um... prepare?? If you have prepared properly you'll be more confident. That means trained properly, tested running gear, understand how your body reacts to race conditions, etc.  Preparation will boost confidence.  Confidence is a major factor in strong performances.

What's it like to run a 5K race?
If you truly run it well, it's a glorious blend of euphoria, exhaustion, and an intense connection to your lungs, legs and mind.


Comments are closed.

    Archives

    August 2016
    July 2016
    June 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013

    Categories

    All
    24 Hours
    Acorn Theater
    Bollywood
    Boot Camp
    Bunty Berman Presents
    Calories
    Central Park
    Diet
    Fitcamp
    #fitcamp
    Guest Post
    Health
    Heat Wave
    Inspiration
    Metabolism
    Mud Run
    Nyrr
    Processed Food
    Queens 10k
    Race
    Ragnar
    Relay
    Running
    Safety
    Strength Training
    The Biggest Loser
    Tips
    Veteran
    Weight Loss

    RSS Feed

Powered by Create your own unique website with customizable templates.