The Philly 10K is officially ONE month away! In 4 weeks you'll be lining up at the start on South Street and cruising through 6.2 miles of city streets. We can't wait!
At this point in training you should be feeling confident about crossing the finish line on race day. You're probably noticing improvements in your overall running and fitness levels - especially if you started from scratch. Now you only have 2 more long runs before it's taper time! You know that old saying, practice makes perfect? Use these runs as a dress rehearsal starting with setting your alarm clock for the time you need to be up and moving on race day, eating the breakfast you plan on making, and trying out your race day outfit head to toe.
A few things to consider:
1. Be comfortable: Think about the weather and your most comfortable fitting running gear from head to toe. The less you stress about what you're wearing, the more you can focus on your race!
2. Get fitted: If you are new to running, have had injury issues, or if you can't remember the last time you replaced your running shoes, it's probably time. Our shops are open 7 days/week and our staff of experts is waiting to help you find the right shoe for you. Learn more here.
3. Don't sweat the small stuff and don't underestimate the importance of sweat wicking fabrics. From your head to your toes - including sports bras ladies, choose lightweight materials that are breathable and will keep your skin comfortable in the heat.
Keep running strong and do what you have to do to get your training done. You're almost there and you should be proud of yourself! You've got this!
Training: Week 7
Monday, July 30th - 3 Mile Run
Tuesday, July 31st - Rest Day
Wednesday, August 1st - 4 Mile Run
Thursday, August 2nd - Optional Run, XT or Rest
Friday, August 3rd - Rest Day
Saturday, August 4th - 5 Mile Run
Sunday, August 5th - 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!
New Year, New Gear!
Fun, new designs for year 5 of The Philly 10K are starting to come in and we can't wait for you to check them out at the Diadora Kickoff Party on August 24th - 25th!