10 Weeks to The Philly 10K!

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It's officially week 1, day 1 of training for The Philly 10K! Whether this is your first 10K or you're training for a better time this year, following our 10 weeks to 10K training plan will help you meet your goals. We'll be posting weekly training plans every Monday morning that outlines your training for the week along with some helpful tips to get you race ready. 

Kick things off TONIGHT (June 18th) with a run to Shake Shack starting at 6PM from our Center City shop (1601 Sansom Street). Post run, stick around to cool down and your first round is on the Shack! 


Week 1 Training

Monday, June 18th - 2 Mile Run 

Tuesday, June 19th - Rest Day

Wednesday, June 20th - 2 Mile Run 

Thursday, June 21st - Optional Run, XT or Rest

Friday, June 22nd - Rest Day 

Saturday, June 23rd - 3 Mile Run 

Sunday, June 24th - 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. 


Summer Running

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! Join us anytime!  

Philadelphia Runner Weekly Group Runs

Wednesdays at 6PM in University City (3621 Walnut Street)

Thursdays at 6PM in Center City (1601 Sansom Street)

Thursdays at 6:30PM in Manayunk (4358 Main Street) 

Summer Pop-Up Runs

June 18th: Shake Shack (Facebook Event)

July 12th: The Rail Park (Facebook Event)

August 16th: Bok Bar (Facebook Event)

August 25th: Philadelphia Brewing Company Shakeout (Facebook Event)

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! 


Coach's Corner

The start of a new training cycle is a great time to get fitted for a new pair of shoes to carry you through all of the miles ahead.

Head into your local Philadelphia Runner shop for a free shoe fitting any day of the week or you can schedule an appointment. Save $15 off your next pair of shoes when you show this post in store before June 30th! 

Limit 1 per customer. | Cannot be combined with other offers. | Code: 10KTRAIN Expires: 6/30/18