You guys, on Monday we’ll officially be 10 weeks out from the Philly 10K. Crazy, right?
To help you get your training in gear, we asked our friends at Philadelphia Runner, the architects of the race itself, to come up with a 10K training plan that’ll get you across the finish line with a brag-worthy finish time. And so I give you: The Official Philly 10K Training Plan.
You can download a PDF at the link above, but a few things to note: You’ll see Monday is your easy-run day, and Tuesday, Friday and Sunday are your rest days—not bad, eh? Saturdays are your long runs, with your longest run being seven miles two weeks before race day. And Wednesday is your day for speed work.
If you’re unfamiliar with how to do a speed workout, it’s easy: You’ll complete the mileage as written, but include, typically, some sprint repeats or a tempo run. When you see something like “4 x 1 minute sprints, with one minute jog”—like on your second speed workout of the training plan—that means in the course of your run, you’ll work in four one-minute sprints, followed by a one-minute jog after each. Get it?
Thursdays, you have the option to rest or cross-train. I would encourage you to cross train if you’re looking to increase your overall performance in this race. Cross-training will help you build muscle, focusing on body parts that running doesn’t utilize, and help guard you from injury. Besides, it’s fun to mix up your workouts every now and then.
On two Thursdays, you’ll notice that we’ve penciled in group training runs. Woo! On July 10th and August 21st, we’ll get together at Philadelphia Runner to run together. This is your opportunity to connect with other Philly 10K runners and fellow Be Well Philly readers. Plus, we’re working on a few giveaways and extras, so you don’t want to miss the freebies.
Happy training! And let us know if you have any questions in the comments.
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