You've been putting in the miles and after last week's 5 mile long run you are ready for a slight cut back week. Incorporating planned cut back or down weeks into your training schedule is important for boosting recovery, preventing injury, and keeping you from overtraining.
Stress and recovery are the foundation of training. Reducing your training mileage and intensity for a week allows your body to rest and repair damaged tissue. Make sure you are giving your body the proper amount of recovery by hydrating, stretching, and getting enough sleep this week. Maybe take a gentle yoga class or go for a leisurely walk to get your blood flowing.
Training: Week 5
Monday, July 16th - 2 Mile Run
Tuesday, July 17th - Rest Day
Wednesday, July 18th - 3 Mile Run
Thursday, July 19th - Optional Run, XT or Rest
Friday, July 20th - Rest Day
Saturday, July 21st - 4 Mile Run
Sunday, July 22nd - Rest Day
Training Plan Rundown
Run Days: Mondays, Wednesdays & Saturdays (long run)
After you warm up, run at a comfortable, conversational pace for the planned mileage. You should be able to speak and breath pretty easily at this pace. If you're struggling to breathe, slow your pace or take a walk break. If you're feeling good during the last mile, pick up the pace a little and finish strong!
Optional Days: Thursdays
Thursdays are up to you and a good time to check in to see how your body is responding to training. If you're feeling sluggish or sore, take a rest day. If you're feeling good, go for a short, easy run or do a cross training activity like biking, swimming or try out the Elliptigo. Strength training is also good to incorporate into your training.
Rest Days: Tuesdays, Fridays & Sundays
Rest is critical to your recovery and injury prevention efforts, so don't ignore them! Your muscles need time to rebuild and repair themselves for your next training effort.
We are big believers that training together is more fun! We're teaming up with a few of our partners to bring back our summer pop-up runs and inviting you to our weekly (free) group runs!
Philadelphia Runner Weekly Group Runs
Join us every week at:
Thursdays at 6PM in Center City (1601 Sansom Street)
Thursdays at 6:30PM in Manayunk (4358 Main Street)
All faces and paces are welcome to join our weekly group runs.
Summer Pop-Up Runs
You dont have to just show up to the 10K to experience running to the best places in Philly!
We have 2 more group training runs across the city planned during the rest of training. Mark your calendars and join us!
Summer Pop-up runs will feature giveaways and if you attend all 4 you will be entered into our Grand Finale raffle at PBC on August 25th with prizes from Federal Donuts, Shake Shack, Diadora, Philadelphia Runner, Ciele Athletics, and more!
The first (and currently only) limited edition Ciele Athletics x The Philly 10K hat is officially on a journey around Philadephia. Follow the hashtag #myphillyrunstory on Instagram over the next few weeks to see where the hat goes and learn more our city, our runners, and our Philly Run stories. We can't wait to see where it goes next!
More about the hat: Inspired by the original map of Philadelphia commissioned by William Penn, this lightweight running cap celebrates our city's unique grid which laid the foundation for Philadelphia's reputation as a City of Neighborhoods. Click here to order!