Happy race month! After last week's cutback longer run, it's peak week! You are fit, strong and ready to take on any training on any day. You've been putting in the work so you're ready to go the distance. This weeks long run is the longest of our training plan but by now the miles should be starting to pass by more quickly. Make sure you take some time to appreciate what you have done and what you are still doing! Keep hydrating, stretching, and getting enough sleep this week.
Add some fun into peak week and join us for our third group training run for The Philly 10K. We'll do a 4 mile run to the Bok Bar and for drinks and the best views in the city overlooking The 10K course! Meet in our Center City shop (1601 Sansom Street) on Thursday at 6PM!
Training: Week 8
Monday, August 6th - 3 Mile Run
Tuesday, August 7th - Rest Day
Wednesday, August 8th - 5 Mile Run
Thursday, August 9th - Optional Run, XT or Rest
Friday, August 10th - Rest Day
Saturday, August 11th - 5 Mile Run
Sunday, August 12th - 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!
Gear up for race day!
Take $10 off your next purchase of $50 or more at any Philadelphia Runner store today through Monday, August 13th.
Limit 1 per customer. | Cannot be combined with other offers. | See staff for more info. | Code: 10kTraining | Exp: 8/13/2018