Is it just us or do you feel like the 4th of July is the halfway point of summer too? Either way, you're almost at the half way point for training for The Philly 10K!
As we get further into training and the miles add up, you're hopefully feeling strong and motivated with your running but we know it can be tough to get out there every day on your own. When it comes to running and fitness, there's some truth to the old saying, strength in numbers.
Research has shown that the healthy actions of others rub off on us. Runners who train in groups show up more consistently and go farther then when they run alone. It may not be true for everyone but studies show that running with a local group or running buddy increases motivation, improves performance, and provides a source of accountability toward reaching your goals. Sort of gives new meaning to the phrase friends with benefits ;)
Are you looking for a group to run with? Check our our list of local running clubs on our website and keep reading for info on our weekly store group runs. We still have 3 more group 10K training runs across the city starting with a run to the newly opened Rail Park this Thursday, July 12th at 6PM!
Training Week 4
Monday, July 9th - 3 Mile Run
Tuesday, July 10th - Rest Day
Wednesday, July 11th - 3 Mile Run
Thursday, July 12th - Optional Run, XT or Rest
Friday, July 13th - Rest Day
Saturday, July 14th - 5 Mile Run
Sunday, July 15th - 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!
Summer Pop-Up Runs: July 12th 10K Training Run #2 The Rail Park
You dont have to just show up to the 10K to experience running to the best places in Philly!
We have 3 group training runs across the city planned during the rest of training. Join us this Thursday at 6PM starting from our Center City shop on 16th and Sansom for a fun run to the new Rail Park followed by drinks at a nearby bar.
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!
Join us every week: 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)
All faces and paces are welcome to join our weekly group runs. Check our calendar for additional runs and other special events too!
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 purchase - we promise you'll rock it better than this guy :)