The Broad Street Run is the best day in Philadelphia. Well, after Super Bowl Sunday, Super Bowl Parade Day, and Mummers day!
But, it’s a pretty damn good day. The runners of the city finish the race with pride and celebrate at FDR Park. Your friends and family finish the run and everyone is in good spirits. It’s a reason we love our great city.
What would make the Broad Street Run day even better?
- Knowing you made the most of your effort on race day?
- How about running your fastest 10 miles ever?
- Finishing the race for the first time?
As a Philadelphia resident, a runner, and a coach I know this race very well. I have talked strategy with countless runners to help them beat the Broad Street Run. Over the years I have studied the course, and I have come up with four ways to run the best BSR.
Four steps to your best Broad Street Run
Run for speed and dominate the flat course.
Ten miles is not a short run. Not in the least, but the Broad Street run is Pankcake flat! Runners with faster leg turnover have the advantage. Races longer than 10k test your endurance and perseverance. But, Broad Street Ten Miler for the speedsters!
Train for speed and do damage down Broad Street. Run 400-800 meter intervals at sub 5k with full recovery.
Speed Workout Example)
2 x 800 @ sub 5k pace with 3 mins rest
4 x 400 @ sub 5k pace with 2 mins rest
Progress your fitness and PR on race day.
Progression adds stimulus and adaptation to your training. It’s a systematic way to improve.
To “progress” you need to learn your current fitness level. Run a 5k time trial/baseline test. Take the results to come up with a plan.
Progression Example)
Week 1 2×800 @ 8:00 pace 4×400 @ 7:50 pace
Week 2 3 x 800 @ 8:00 min pace 4 x 400 @ 7:50 min pace
Week 3 3 x 800 @ 7:50 pace 4 x 400 @ 7:40 pace
A progression adds volume, intensity, or will reduce rest. Every three to four weeks retest your fitness with a baseline run. Change your training pace based to reflect your progress. Use a performance calculator like runsmartproject.com to determine pace for your workouts.
Find Your Pace to avoid let down.
It’s easy to “go out” to fast at the start of the Broad Street Run. Your adrenaline is flowing, you are ready to go, and somehow running feels easy. Race jitters and a flat start is dangerous for an inexperienced runner.
The first mile is downhill and it traps many runners who toe the line. Be careful not to hammer the early 5k. It will do more harm than good.
What You should do: Make it feel slow. The first few mile will feel easy. Many runners assume they are behind pace, so they panic. The natural instinct is to speed up to make up for the perceived lost time. That is a critical racing error that will bite you in the butt. Stay calm when you feel anxious and settle into the first 5k.
If you do not heed my advice you can still recover. Here is why:
During training, you will determine your “home pace.” You will know your pace and how it feels before the start of the Broad Street Run. If your first mile is to fast, relax and get back home. Do not compensate by going slower. The race may get hard from this point forward. You have to hold on!
***Mental Tip*** Stay confident, smooth, and relaxed until 10k. Make 6.2 miles an early finish line in your mind. Once you cross 10k, it is a different race. 4.8 miles may seem like a long way after a hard 10k. But, I have seen runners grit their teeth to make it to the Navy yard without losing any time. Keep your pace cool through 10k, and you are golden.
Create accountability to hit your goals.
The formula for a great Broad Street Run is right in front of you; now you need to put in the work. Having an accountability partner or group will help you stay on course.
Philadelphia has a fantastic running community. Search for a group in your area and you will find several athletes preparing for “Broad Street”. Running friends keep you stay on track during training. Also, the post-race festivities are more fun when you celebrate with friends.
If you are self-reliant or running is your “alone time,” grab emails from friends to start a training dialogue. Even the most disciplined runners will come across obstacles. It is helpful to share the ups and downs with a group of like-minded people.
So, if you can handle all that then you will be in a great spot on that Starting line at Broad and Somerville Ave.
But, If you want more direction have put together a Free “Broad Street Training plan”.
The free plan includes:
- Progressions to get you faster
- Pace direction to help you learn your fitness
- Professional guidance to prepare you for race day.
