Timestamps : 1:34 - Consistency 3:19 - Injury Free / Recovery 4:43 - Train Your Mind 6:05 - Sleep 8:42 - Variety 11:20 - Volume Just want to say congrats on your amazing marathon Phily! That time of 2:29 is inspiring!
Now get outside and run and run until you can run the marathon in 2 hours flat, come on. The guys can almost do it, wouldn't it be cool to kick even more male egos all over the world. You can do it. I mean look at all the silly videos on RUclips. I went from a 4:48 marathon to 3:15. Yeah he was all excited. Now so obviously trimming off +60 minutes is easy you only need 1/2 that much of an improvement :) So now off you go :) Yeah just getting 1st woman isn't enough you can just win right :) So I can't run a marathon I would never finish and I might die on the track, so I have wondered how hard is it now for you to trim off say 9 minutes from your time or feel free to pick any other time frame. I mean I know I won't ever finish a marathon, so for me, it is impossible to even finish so I have no clue :)
One important thing about weekly volume is that it doesn't have to be just running, it can be any form of aerobic exercise like biking, rowing, skiing. It's the hours every week that counts, even if you still have to do some running. I can't, due to an injury, run more than 4h/week so I bike an extra 4 hours instead and doing that every week for years has still made it possible for me to improve my running performance :)
Thank you for this video! It really calmed my nerves a bit, I´m running my 2nd half marathon this Sunday, aiming for sub 2 hours. I´ve been training consistently from last September and a bit nervous if I can break my last PR from last September (2:08). But I know I´ve done everything I can as best as I could. Your videos have been very helpful and inspiring. Good luck for your race on Sunday!
Thank you 😊 I only started running 4 months ago, I’m still very slow but building that fitness every week. This video is really helpful, thanks for creating the content you do!
Great point saying how you increase your volume overtime, block to block. I’m in my first marathon block and I was worried about my peak season not being that much… but yeah, next one it’s going to be bigger, and the other bigger.. let’s build it
Thanks Phily, maybe we can add Nutrition to this cake! Working our nutrition will also contribute to run faster. Well done on your 3rd place in Copenhague, absolutely amazing!! 👏👏👏
Awesome tips Phily! Of course I expected nothing less from you. Recovery is definitely one of those key ones that we all forget about but is so important
OMG I downloaded your 10K plan from years ago yesterday and am going to start it on Monday. Perfect timing!! Thanks for being amazing Phily and good luck this weekend!!! 💜
Someone must have copied your comment and changed it slightly. If you look at the comments just below yours you'll see the other person commenting almost exactly what you said. 😅 Look at gabeduran8321 comment.
Hope to see you on sunday, but there are a lot of runners 🙂 Just having been flattened by a week with Covid, my predicted time has gone from 3.27.00 to 4.04.00. No matter what pace, my body just feels exhausted from 28K, a lot! It's crazy how big an impact it has had. It's going to be 20-22 degr. C on sunday, partially clouded. So appart from the fact I don't really like to run in temp's above 16 degr. C, it's going to be a fine day for running. Stick to your plan and get the K's done!
Now you tell me that I can walk during my Fartleks!! Where were those remarks in my schedule PHILY?! 😝😂 PS: Phily is the best coach of all time. I highly recommend even if you are low mileage like me!
Coincidentally I also bought the manta pro a few weeks ago, and have honestly never seen a video of yours before. Bit I must agree, the manta is a game changer
I’d completely agree except of one very important thing, strength training. Last year I basically followed all of these steps pretty religiously, but was not able to accomplish my running goals due to various muscle strains. Since following your ten minute workout you posted a couple months ago, I have actually have seen quite a lot of performance improvement without any kind setback. I guess I’m a little surprised that wasn’t mentioned.
I've been doing that 3x(3-2-1 min) fartlek for years but I do it a bit differently than what Phily has mentioned and it has worked well for me. Hear me out. I do the 3 min at half marathon effort, the 2 min at 10k effort and the 1 min at 5k effort. I take 2 min jog in between each. So it doesn't matter for me what shape I'm in because that 1/2 marathon, 10k or 5k effort varies and I just run it by feel. The closer I am to a race, the faster I will go, of course. Thoughts?
sounds good, it's easier to maintain pace than try and get it back after you've slowed down because you weren't aware of how your own good pace feels (by doing the type of varied efforts you talked about in training)
I work shifts. Today is my third night shift and i always had a dilemma of what do i do since i can't move for training but i can't stay for three days without training... recovery...so thank you very much for this video!
Increase training volume? Up to a point, but I think everyone has their optimal volume. Going beyond this doesn't help. First year at University set PBs at 1500. mile 3K, 5K averaging 70 miles week from October to March (winter training). My second year, I got it into my head that if I ran 10-15% more mileage I would race 10-15% faster. Spent winter running 90-100 miles a week - and raced like an absolute donkey! The only decent race I ran that winter was where I was injured three weeks beforehand, didn't run a step for two weeks and just did a bit of jogging the week before the race. Injured all summer! To progress you need gradually to increase the severity of your training but this doesn't necessarily mean increased volume.
I find that hills and trails help if possible. The hill effort will strengthen the muscles especially the glutes this will help optimise your body. I am also an advocate for trail running as it also strengthens muscles that just are not really used on road or track. It also has less impact on the joints as the ground is softer. Though bear in mind that doing a 400m effort say on grass will probably be slower than on a good road or running track.
Congrats on your amazing marathon!!❤❤ I was wondering… how much do you think of moving to a “group training” environment played a role in your massive PB?
I dropped 16 minutes from my 10K PB by not running with my old slow buddy and getting my nephew,to pace me to a sub 60 10K … which at 66yo I was very happy with. I love everything about running except the actual running. The Austin 10k has 3 grueling hills, I might try and find a flat 10k .. maybe New Orleans … could,probably drop another 8 minutes. .. is that cheering ? Seems choosing the right 10k route is critical.
First of all, congrats on the marathon! This video is great for beginners, but not so suitable for experienced runners and especially not for runners who is currently running 37 minutes for 10km, as the thumbnail suggests. We would love to see a similar video for more "advanced" runners!
OMG I downloaded your 10K plan from years ago yesterday and am going to start it on Monday. Perfect timing!! Thanks for being amazing Phily and good luck this weekend!!! 💜!! GG!
When it comes to improving my running my thought is to get lighter and get stronger every week and then to maintain myself at that peak without lifestyle compromising it.
Those are spruce cones. You are under a spruce tree. :) I ran my first 5k in years, still working through IT Band issues and Pes Anserine Bursitis. My knees need several days to recover. My why is that I got out of shape, drank too much, and had high blood pressure, and don't want to die from a heart attack or stroke. I started running and 2 months later I lost a belt size, now have optimal blood pressure. I hated running but now I hate it a bit less. :)
When you say you went from running 38 mins on your first 10km..Is that like how fit you were when you started running? Or is that after having been running for years but not having done a 10km race. It's taken me 18 months to go from 60 mins to 39 mins for the 10km!!😅
I started running for my local athletics club as a 13/14 year old, then ran my first 10k at 19, so I’d had a few years of training for cross country and track before running that time. I also think growing up as a runner helps your body to adapt - e.g with your running style and learning how to pace yourself etc ☺️
Great video. I'm 48. Been running since High School. Ran competitively in college as well. Started running again 10 years ago in my late 30s. I can no longer run back to back days without risking injury. But I feel like I'm maxing out on thr every other day runs. I'm running at minimum 8 mules every other day. Is this too much for my age? I love running but it seems like every run I run is a long run. Is that bad?
Hey Philly! Good luck with your Marathon. Could you try the music Mantra and let us know how well they work? I do shift work and need white noise for sleeping during the day. Could you suggest what decrease you do in your recovery week? I'm 59 and do 70 odd km weeks and trying to get to 90km peak for my sub3 hr @ 60 in Oct. Currently I do 3 weeks at 70 odd km and drop about 30% on the 3rd. I peaked at 90 odd last october for my 3h08m marathon. Thanks
I am gmohan from india 74 yrs my 10 km 1.09:21. Pb . Is it okay or can i improve . Daily rinner 17 km daily 365 days past 9 yeard. 50000 km done. No medocal issies.
My first question is,just who is your audience.What standard of runner are you talking to.Most recreational runners do not possess the physiological attributes to achieve 38 minutes on their first 10k ( or indeed ever).That really is a cracking time, and not quite sure of the purpose of you quoting this.Notwithstanding this,you mention a number of valid points that would be helpful for runners thinking of taking their training to another level.
Hi, i went to runnersworld and bought shoes there brooks gts 22 medium i have flat feet so my feet are very wide and it feels like i am unstable idunno? I run 8ks but i just bought this shoe today. Is it normall that my feet feel wobly in it because of the cushions?
just to add a bit of probably unwelcomed perspective - before you turn down every social event, family gathering, meetup with friends in the pursuit of knocking 2 mins off your parkrun time, really have a think about what is important to you in life. perhaps a sub 20 min 5k isn't actually the memory you'll look back on when you're 90.
Well sure,but she is here telling us what it takes to be better at running. 😅 I know a girl whose bf broke up with her because she interferred too much with his running. Might sound hard but this is his decision. Luckily I never had this problem with my partner, but he knows not to interfere with certain aspects of my life (studies, running and my dog) and I know not to interfere with his (mostly career, bouldering and nights out with his work mates.) These are decicions we all have to make, her number one priority is running, yours can be different. :)
"38 min for the first 10K", I am speechless
Timestamps :
1:34 - Consistency
3:19 - Injury Free / Recovery
4:43 - Train Your Mind
6:05 - Sleep
8:42 - Variety
11:20 - Volume
Just want to say congrats on your amazing marathon Phily! That time of 2:29 is inspiring!
Now get outside and run and run until you can run the marathon in 2 hours flat, come on. The guys can almost do it, wouldn't it be cool to kick even more male egos all over the world. You can do it. I mean look at all the silly videos on RUclips. I went from a 4:48 marathon to 3:15. Yeah he was all excited. Now so obviously trimming off +60 minutes is easy you only need 1/2 that much of an improvement :) So now off you go :) Yeah just getting 1st woman isn't enough you can just win right :)
So I can't run a marathon I would never finish and I might die on the track, so I have wondered how hard is it now for you to trim off say 9 minutes from your time or feel free to pick any other time frame. I mean I know I won't ever finish a marathon, so for me, it is impossible to even finish so I have no clue :)
i just picked about 20 pine cones in my garden so i should be running much faster tomorrow morning !!
Good luck for Copenhagen!
Thanks
One important thing about weekly volume is that it doesn't have to be just running, it can be any form of aerobic exercise like biking, rowing, skiing. It's the hours every week that counts, even if you still have to do some running. I can't, due to an injury, run more than 4h/week so I bike an extra 4 hours instead and doing that every week for years has still made it possible for me to improve my running performance :)
Big fan of the channel! I have watched many of these type of video's. But yours is very complete and honest. Keep up all your great content! 👏
On the sleep thing, alcohol can severely impact the quality of your sleep. If you can, avoid alcohol the night before your run/session/race.
Thank you for this video! It really calmed my nerves a bit, I´m running my 2nd half marathon this Sunday, aiming for sub 2 hours. I´ve been training consistently from last September and a bit nervous if I can break my last PR from last September (2:08). But I know I´ve done everything I can as best as I could.
Your videos have been very helpful and inspiring. Good luck for your race on Sunday!
Come back and update us please!
i’m running my second half tomorrow morning as well!! best of luck to you, you’ll kill it!
How did it go???
Best of luck in your Marathon Phily :)
Thank you 😊
I only started running 4 months ago, I’m still very slow but building that fitness every week.
This video is really helpful, thanks for creating the content you do!
Most of all, enjoy your marathon phily, we are all rootin' an' a tootin' for you 😊
Good Luck on Sunday!! Enjoy the Copenhagen marathon
Great point saying how you increase your volume overtime, block to block. I’m in my first marathon block and I was worried about my peak season not being that much… but yeah, next one it’s going to be bigger, and the other bigger.. let’s build it
Totally! Consistency and gradual increases, simple right? 😅
Thanks Phily, maybe we can add Nutrition to this cake! Working our nutrition will also contribute to run faster. Well done on your 3rd place in Copenhague, absolutely amazing!! 👏👏👏
Awesome tips Phily! Of course I expected nothing less from you. Recovery is definitely one of those key ones that we all forget about but is so important
Good luck on Sunday... Copenhagen beware here is Philly on a mission. Then it is Daniel on his park run & 10k next.
Really good advice Philly, thank you for sharing your knowledge with us! Now go and bring the Copenhagen marathon to its knees!!!!!!! Love the grind.
OMG I downloaded your 10K plan from years ago yesterday and am going to start it on Monday. Perfect timing!! Thanks for being amazing Phily and good luck this weekend!!! 💜
Why is this comment a duplicate on a different user name?
@@EmileKleinhans ... it's not? There's just one of me, sorry ^_^''
Someone must have copied your comment and changed it slightly. If you look at the comments just below yours you'll see the other person commenting almost exactly what you said. 😅 Look at gabeduran8321 comment.
Hope to see you on sunday, but there are a lot of runners 🙂
Just having been flattened by a week with Covid, my predicted time has gone from 3.27.00 to 4.04.00. No matter what pace, my body just feels exhausted from 28K, a lot!
It's crazy how big an impact it has had.
It's going to be 20-22 degr. C on sunday, partially clouded. So appart from the fact I don't really like to run in temp's above 16 degr. C, it's going to be a fine day for running.
Stick to your plan and get the K's done!
Now you tell me that I can walk during my Fartleks!! Where were those remarks in my schedule PHILY?! 😝😂 PS: Phily is the best coach of all time. I highly recommend even if you are low mileage like me!
I have a 37 min 10k goal (sub 38) and this is very helpful! I do have trouble sleeping (insomnia), but its improving. So thanks a lot philly! zzzzz...
Coincidentally I also bought the manta pro a few weeks ago, and have honestly never seen a video of yours before. Bit I must agree, the manta is a game changer
I’d completely agree except of one very important thing, strength training. Last year I basically followed all of these steps pretty religiously, but was not able to accomplish my running goals due to various muscle strains. Since following your ten minute workout you posted a couple months ago, I have actually have seen quite a lot of performance improvement without any kind setback. I guess I’m a little surprised that wasn’t mentioned.
She did say she was going to come back to s&c but she didn't. But she did mention it.
True. I guess what I’m saying is that S&C is actually just as important as the other points.
You re good at this stuff !👍
Morning runs are my key to consistency. Do it before work
Hey, i ran a 38 minute 10k too!
Of course i had to run another 12 minutes to reach the finish line.
Love this! Wishing you all the best for this weekend Philly, we are all cheering you on ❤
Good luck for the marathon Philly, you’ll smash I!
Best of luck with your marathon on Sunday 😊👍
Brilliant Phily! Lub your advice and guidance and recipe for success!! Woohoo!
great times, 38min 10km is my goal !
Yay , always happy day when I see you've uploaded ❤
Your first 10k was 38 minutes!? Wow, here I was happy about my latest 10k pb of 60 minutes
I did my first ever 10k this monday and i did it in 1h 8min , your time is my new goal 😊
I've been doing that 3x(3-2-1 min) fartlek for years but I do it a bit differently than what Phily has mentioned and it has worked well for me. Hear me out. I do the 3 min at half marathon effort, the 2 min at 10k effort and the 1 min at 5k effort. I take 2 min jog in between each. So it doesn't matter for me what shape I'm in because that 1/2 marathon, 10k or 5k effort varies and I just run it by feel. The closer I am to a race, the faster I will go, of course. Thoughts?
sounds good, it's easier to maintain pace than try and get it back after you've slowed down because you weren't aware of how your own good pace feels (by doing the type of varied efforts you talked about in training)
Whoooo new Philly video 🎉 Good luck for Copenhagen on Sunday!!
Philly training. Pine cone methodology... GURU LEVEL AWESOMENESS :D
Sleep is the hardest point to make happen
Though i keep feeling that i am have managed to increase gears to 3-4 , but I can go over that.
Perfection is many things done well
Luv your style and pro tips 🙏💫
Such good basic advice that is easily understandable! Thank you!
Loved it! Just shared this with my track kids.
I work shifts. Today is my third night shift and i always had a dilemma of what do i do since i can't move for training but i can't stay for three days without training... recovery...so thank you very much for this video!
Great video. Thank you Phily
Such a great video! Many thanks
Increase training volume? Up to a point, but I think everyone has their optimal volume. Going beyond this doesn't help. First year at University set PBs at 1500. mile 3K, 5K averaging 70 miles week from October to March (winter training). My second year, I got it into my head that if I ran 10-15% more mileage I would race 10-15% faster. Spent winter running 90-100 miles a week - and raced like an absolute donkey! The only decent race I ran that winter was where I was injured three weeks beforehand, didn't run a step for two weeks and just did a bit of jogging the week before the race. Injured all summer! To progress you need gradually to increase the severity of your training but this doesn't necessarily mean increased volume.
I’m satisfied I have a racewalk record ten k and two other sports back to back on it at world championships to masters time.
I find that hills and trails help if possible.
The hill effort will strengthen the muscles especially the glutes this will help optimise your body.
I am also an advocate for trail running as it also strengthens muscles that just are not really used on road or track. It also has less impact on the joints as the ground is softer. Though bear in mind that doing a 400m effort say on grass will probably be slower than on a good road or running track.
Can't wait for Copenhagen... Your a 🌟🌟🌟x
I thought for a second you were going to say 38 mins for your first 5k😊
Best of luck for Copenhagen Philly ❤️
Congrats on your amazing marathon!!❤❤ I was wondering… how much do you think of moving to a “group training” environment played a role in your massive PB?
I dropped 16 minutes from my 10K PB by not running with my old slow buddy and getting my nephew,to pace me to a sub 60 10K … which at 66yo I was very happy with. I love everything about running except the actual running. The Austin 10k has 3 grueling hills, I might try and find a flat 10k .. maybe New Orleans … could,probably drop another 8 minutes. .. is that cheering ? Seems choosing the right 10k route is critical.
Good luck with your marathon on sunday!!
My "Love the Grind" T-shirt has arrived! 😃
That'll make me run faster, right?! 😉 💪🏃♀️🤓
Great advice!!
First of all, congrats on the marathon!
This video is great for beginners, but not so suitable for experienced runners and especially not for runners who is currently running 37 minutes for 10km, as the thumbnail suggests. We would love to see a similar video for more "advanced" runners!
Oohh thanks chef! That's my kind of recipe right there!!😁😁😁
OMG I downloaded your 10K plan from years ago yesterday and am going to start it on Monday. Perfect timing!! Thanks for being amazing Phily and good luck this weekend!!! 💜!! GG!
Why is this comment a duplicate on a different user name?
38 mins for the first ever 10km, that’s quite a first timer. I wish I was near that time
Did Philly mean her first competitive 10k ???
Very good advice !!
When it comes to improving my running my thought is to get lighter and get stronger every week and then to maintain myself at that peak without lifestyle compromising it.
Yeah, good luck for Sunday. By the way, have you seen Laura Muir? I know she is in St Moritz too 😊
COME ON PHILY 2:28 YOU GOT THIS!
Rooting for you!
Great video. Also add gym work to strengthen the body which also helps prevent injury. On top of that get lean...
Great vid 👍👍
I quit caffeine a year ago and now sleep is amazing. Now to work on the other tips 😂
All the best for Copenhagen
Those are spruce cones. You are under a spruce tree. :) I ran my first 5k in years, still working through IT Band issues and Pes Anserine Bursitis. My knees need several days to recover. My why is that I got out of shape, drank too much, and had high blood pressure, and don't want to die from a heart attack or stroke. I started running and 2 months later I lost a belt size, now have optimal blood pressure. I hated running but now I hate it a bit less. :)
❤ I love your sunglasses !
When you say you went from running 38 mins on your first 10km..Is that like how fit you were when you started running? Or is that after having been running for years but not having done a 10km race. It's taken me 18 months to go from 60 mins to 39 mins for the 10km!!😅
I started running for my local athletics club as a 13/14 year old, then ran my first 10k at 19, so I’d had a few years of training for cross country and track before running that time. I also think growing up as a runner helps your body to adapt - e.g with your running style and learning how to pace yourself etc ☺️
@@PhilyBowden Thanks for clearing that up!
All the best!
This is some good advice
the six tip is have fun more then anything else.
Great work. 💪 🦵
Great video. I'm 48. Been running since High School. Ran competitively in college as well. Started running again 10 years ago in my late 30s. I can no longer run back to back days without risking injury. But I feel like I'm maxing out on thr every other day runs. I'm running at minimum 8 mules every other day. Is this too much for my age? I love running but it seems like every run I run is a long run. Is that bad?
Hey Philly! Good luck with your Marathon. Could you try the music Mantra and let us know how well they work? I do shift work and need white noise for sleeping during the day. Could you suggest what decrease you do in your recovery week? I'm 59 and do 70 odd km weeks and trying to get to 90km peak for my sub3 hr @ 60 in Oct. Currently I do 3 weeks at 70 odd km and drop about 30% on the 3rd. I peaked at 90 odd last october for my 3h08m marathon. Thanks
Go Gadget go!
Really gud tips!!😅👍🏻
Number 6...stop eating pies lol 😂😂
Wooow awesome, i will try to run a sub 38 min the 10k, my personal best is 38:25.
You say you started at 38 min 10k as if it was slow.
I started running 10k in 1:05, and only after a year and a half have gotten it down to 42:53
What would you recommend for average weekly volume for 5-10k running peak? And when to peak/taper before a race?
I am gmohan from india 74 yrs my 10 km 1.09:21. Pb . Is it okay or can i improve . Daily rinner 17 km daily 365 days past 9 yeard. 50000 km done. No medocal issies.
Does running in the treatmill is different from running in the road...
Comment for the Algo :). Thanks for the info.
Damn, I was hoping you’d tell me that drinking coffee and eating blueberry scones was the key to running faster. Damn it!
in this moment you run with time its not fartlek its intervals
If I double my leg speed then I will halve my time?
My first question is,just who is your audience.What standard of runner are you talking to.Most recreational runners do not possess the physiological attributes to achieve 38 minutes on their first 10k ( or indeed ever).That really is a cracking time, and not quite sure of the purpose of you quoting this.Notwithstanding this,you mention a number of valid points that would be helpful for runners thinking of taking their training to another level.
Thrice up! 🤘
Platitudes
What is your opinion on running cadence? Should you have a fast turnover or a long stride?
Cadence beats stride length Everytime, once the cadence hits the Goldy locks zone then strde length increase can begin
38 minutes on a first 10k? I have been run ing since i was a kid, i am 20 now and i have never dipped below 50. Im currently training to dip below 50
Hi, i went to runnersworld and bought shoes there brooks gts 22 medium i have flat feet so my feet are very wide and it feels like i am unstable idunno? I run 8ks but i just bought this shoe today. Is it normall that my feet feel wobly in it because of the cushions?
Thoughts on adding cycling? There are silly athletes on you tube you do it
just to add a bit of probably unwelcomed perspective - before you turn down every social event, family gathering, meetup with friends in the pursuit of knocking 2 mins off your parkrun time, really have a think about what is important to you in life. perhaps a sub 20 min 5k isn't actually the memory you'll look back on when you're 90.
You might attribute being 90 to your healthy life as a runner, being able to see your grandchildren grow up
Get out of here . Discipline is key. she wants to be elite. Becoming elite in any sport comes with sacrifice
@@alexcollis6939 "elite". Great. It's a running race. It's not exactly saving the world is it.
Well sure,but she is here telling us what it takes to be better at running. 😅 I know a girl whose bf broke up with her because she interferred too much with his running. Might sound hard but this is his decision. Luckily I never had this problem with my partner, but he knows not to interfere with certain aspects of my life (studies, running and my dog) and I know not to interfere with his (mostly career, bouldering and nights out with his work mates.) These are decicions we all have to make, her number one priority is running, yours can be different. :)
I don't think you should need to sacrifice too much to go sub 20 in a 5k...
Funnily enough, sleep is the thing I find hardest. My watch is almost never happy with my sleep quantity or quality
Own Copenhagen
Good videos. Sometimes i feel like im watching Casey Neistat
Compliment of the century!