Congratulations! You've made it through 5 weeks of training for The Philly 10K and can officially start counting down to race week!
The halfway point in training is a good time to check in and assess how things have been going so far. How are you feeling? Have you been following the training schedule, missing days here and there, or do you need to start or restart training? Following a training schedule rarely goes 100% according to plan but now is the time to get back on track! Don't worry about making up any missed runs, focus on the time left in training and adjust your goals accordingly.
If you've been following training and are feeling strong, to start getting your mind and body for race day, consider signing up for a local 5K before The Philly 10K or running a self timed 5k time trial at your goal pace. This is also a good time to test out anything you are considering wearing or using on race day: apparel, hydration, nutrition, something to carry it all.
If you're unable to run the race or considering not running (which we hope isn't anyone on this email list!), the bib transfer deadline is this Friday, July 27th! If you need to transfer your bib, you can do so in your Runsignup account (further instructions here ).
Training: Week 6
Monday, July 23rd - 3 Mile Run
Tuesday, July 24th - Rest Day
Wednesday, July 25th - 4 Mile Run
Thursday, July 26th - Optional Run, XT or Rest
Friday, July 27th - Rest Day
Saturday, July 28th - 6 Mile Run
Sunday, July 29th - 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!