After Your First 5k

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Table of Contents

  Introduction  5 

  1: What to Expect  10

  2: After Your First 5k (Timing, Results & More)  12

  3: Setting a New Goal  17

  4: Recovering From Your First 5k  21

  5: A Word about Pain  23

  6: Your New Hobby  24 

  7: Assess Where You Are Now  27 

  8: Learn How to Train  31 

  9: Warming Up  34

10: Hard/Easy Training  37

11: The Long Run  45

12: Running Under the Influence of Endorphins  51

13: Running Shoes  54

14: Injuries & Common Sense  57

15: Advice from Other Runners  66

16: Cross Training  68

17: Strength Training  72

18: Stretching  82

19: Breathing  87

20: Running Form  91

21: Drills  95

22: Motivation  96

23: Nutrition  106

24: Weight Issues   113

25: Weather Issues   117

26: Rest and Sleep  124

27: Running Off Road   126

28: Camaraderie  131

29: Aid Station Etiquette  133

30: Half Marathon Strategy  135

31: Tips, Tricks, and Reminders  137

32: Boot Camps and Such  144

33: Workouts  147

34: Using the Schedule  150

35: Evaluating Your Half Marathon  158

36: Closing Words   161

About the Author   163

Appendix 1: Resources   166

Appendix 2: 5k to Half Marathon Training Schedule    168

Works Cited   193

Bibliography  194