Happy 4th of July week! We hope you have fun plans to celebrate America's 242nd birthday!
Between the heat and the holiday, it can be hard to stay on track with your training. In your third week of training, you should start to feel a rhythm to your running. While it may be tempting to kick back and enjoy another hot dog (or three), now is the time to prioritize your training and make running a part of your schedule. Exercise and running, whether it's new to you or not, should make our lives more enjoyable! Keep showing up for group runs and getting your shorter runs in during the week.
The secret to running well is consistency!
Training: Week 3
Monday, July 2nd - 2 Mile Run
Tuesday, July 3rd - Rest Day
Wednesday, July 4th - 3 Mile Run
Thursday, July 5th - Optional Run, XT or Rest
Friday, July 6th - Rest Day
Saturday, July 7th - 4 Mile Run
Sunday, July 8th - 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!
Join us every week:
Philadelphia Runner Weekly Group Runs
Wednesdays at 6PM in University City (3621 Walnut Street)
*No Wednesday run on July 4th, our stores will be closing at 4PM*
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!
Summer Pop-Up Runs
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!
4th of July Sale!
Beat the heat! Hydration products are 25% off through Wednesday! Stop by our shops and save 25% - 50% on select accessories and apparel through July 4th!