Weekly Workouts: Week 4 Broad Street Run Training

Hard to believe that there are only 6 weeks until the Broad Street Run! That means spring is a lot closer than it seems. I decided to kick off my training while on vacation in Key West and now I’m in the middle of week 4 of BeWellPhilly’s intermediate/advanced 10-week-out guide. This guide is aimed at those who have run a longer race before or can comfortably run 4 or 5 miles.

Back in November I ran my first half-marathon with much more ease than I anticipated, ok yes I struggled up those hills in Fairmount Park but I ran hard to the finish line. This time around I want to increase my speed throughout the race. I’ve heard that increasing speed can be difficult at Broad Street because of the crowds but I want to try my best to be lean-mean-running-machine come May 3rd.

I tailored BeWellPhilly’s guide to fit into my weekly schedules & wanted to incorporate cross training to build endurance and strength. I plan to switch up my cross training from week to week to make them more fun. The ‘workouts’ in the below pic are described in the BeWell guide and are intended for increasing speed. All cross training details are below.

Screen Shot 2015-03-09 at 7.44.51 PM

This week’s cross training includes:


  1. 20 crunches
  2. 20 bicycle crunches
  3. 30 secs. of flutter kicks
  4. 1 minute plank


  1. 10-12 bicep curls with 10 lb weight
  2. 10-12 shoulder presses with 10b weight
  3. 1 barre arm exercise from Sarah Fit. I really like the move in this video at 4:13. Use only a 3-5lb weight.


  1. 10 reps of the Kickback
  2. 10 reps of the Hydrant

Exercises on Cosmopolitan.com

Repeat whole cross training session 3 times!

Disclaimer: I am not a fitness expert! This just a training routine I came up with from various sources and exercises I have done in the past. I am not recommending this to everyone who reads this post, it’s just for generating workout motivation and ideas. Personally I like to read about other’s routines, especially if I am training for the same or similar race then tailor the routines to fit what I’m comfortable with doing.

Sorry for posting already half-way through the week. I’ll try to get next week’s routines posted before next Monday.


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