EPIC TRACK WORKOUT | BEST 10K SESSION: Training aerobic fitness and speed endurance

WORKOUT WEDNESDAY! Hitting up the track today for a workout vlog on the track. This was a real bread and butter 10k session, lots of tough solo reps and as always a bit of comedy thrown in for good measure.
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[@DevRunner]

Oh wow Phily! This may be just what I need to train for my intended Mile PR! Thank you for sharing your knowledge and enthusiasm! You keep me inspired!

[@PhilyBowden]

Dev that’s so kind of you, you could get away with dropping a couple of the miles reps and adding a few more 400s if the mile is your focus, go get it!

[@DevRunner]

@@PhilyBowden will do!

[@halfpinthardy3]

Just found this channel and managed to binge every video in a couple of days. Nice to see a new one in the sub box :)

[@PhilyBowden]

Haha love that Sam! Glad to be in the box 🥲

[@jaspermcdowell229]

That was a monster sesh indeed! Well done Phily!

[@PhilyBowden]

Thanks Jasper, hope training is going well!

[@christinaclementson2685]

5:08!!! Cannot compute!! You make those fast reps look so effortless. I am absolutely blowing when I do intervals and mine aren’t half as fast!! Great running Phily 💪💪

[@PhilyBowden]

I wish they felt effortless Christina 🥵 Must be my poker face haha!

[@dienowska]

This is by far my favourite video so far. There’s a lot of running and lots of shots where you can fully see your stride 😮 reminds me of Steve Prefontaine 😅

[@hellomark1]

Definitely finding your videos inspiring! It's funny to be seeing this in June, where in the video you said "It's only March, I'll be able to look back on this in a couple of months and see my improvement!" While in March I was sitting on my, err, couch >_> being lazy. That being said, I've run almost every day this week despite a minoir heat wave, and even did a nice 5k today uninterrupted for the first time in... awhile... even though it's almost 30C with the humidity. Super glad I found your channel!

[@eduard05ilva]

You are an inspiration 💪🏽👊🏽

[@PhilyBowden]

Thank you 🥲

[@jimlaidlaw8925]

What a beauty of a session. Some great work Phily! 3 x 5.17 on the nose ! Then ramping up ! The dragonfly look decent

[@PhilyBowden]

Cheers Jim, my internal clock was on good form this day! 😅

[@andyclark8991]

Happy Birthday Phily, hope you had a Nice Birthday

[@PhilyBowden]

😄

[@andyclark8991]

Phily Love your video (all of them) massive massive thumbs (👍) up.

[@PhilyBowden]

Thanks Andy!

[@christianaquilina7166]

found your channel today ! love the super content ! :)

[@alexb1084]

Lovely stuff 👏🏻

[@PhilyBowden]

🤗

[@tworunningbrooms]

Amazing session!

[@PhilyBowden]

Thank you!! 🧹 🧹

[@ChloeHamard]

Thanks for sharing this track session! I might need a bit more training before I try a tough one like this haha

[@PhilyBowden]

Let me know how it goes if you do give it a go 😋

[@leong6136]

Love watching the grind and whoever does the music nice nice

[@TheFODRunner]

Fair play that’s a quality session! Really enjoyed that! Rapid times too, 5:08 to finish on the mile is no joke 👏

[@PhilyBowden]

Thanks Andy, legs definitely not feeling anywhere near as fresh for today’s track session 🥵

[@TumoRuns]

You might have been hurting but you looked so smooth, even on that last 1600! Made it look easy

[@PhilyBowden]

All in the poker face 😉 too kind Ben!

[@richardhawkins2647]

Feedback from a demograph. Hi Phily, I first knew of your existence, last Wednesday, when for some reason KZbin recommended the Jog On video of the Park run. It took me until Sunday to find your own channel. By yesterday (Tuesday) I had watched all of your videos! I'm not a runner and don't follow running, I do watch and follow certain fitness stuff, so I guess that's why YT recommends running vids every now and then. Anyway. Thank you, your content is very refreshing. I get so many that are about telling people how to and how not to, it is so refreshing to just have a fly on the wall look at what a person does. I find that more encouraging. I tend to find the 'you should - you shouldn't' content is usually so conflicting anyway. When I stayed with my dad for a while, every day he practised his saxophone. Just seeing him do that made me want to play an instrument. There is something encouraging and inspiring about just seeing people do what they do with enthusiasm (and not just trying to enthusiastically sell you something.) My sadness is I have seen all your videos and eagerly await more of them. 😁 Thank you for your content.

[@PhilyBowden]

Richard, thank you so much for taking the time to share such in depth and lovely feedback, this has to be my favourite comment I’ve received yet and I’m so glad you’ve found the videos enjoyable even as a “non-runner”! I really hope other people feel that way when they stumble across my little channel! What a lovely story about your dad. I can really relate to that and find myself constantly wanting to take up new hobbies simply by seeing how someone else absolutely loves it.. whether they’re good at it or not doesn’t really matter. I hope your sadness will be short lived as I’ve got another video coming out at 1pm today! 😄

[@Dikbert]

Great workout, well done! I shall give it a go (a minute a mile slower though haha)

[@PhilyBowden]

Do it! It’s a burner 🌶

[@alecfrancis2084]

Dragonfly’s look absolutely 🔥 in that colour way!

[@PhilyBowden]

They do don’t they! Will match my AFD vest come track season 😃

[@andreacadavid6335]

Wow. Great video! You and Daniel are the best duo!! Amazing session!!! SO STRONG!!do you fuel during this session or no need?

[@PhilyBowden]

Aw thank you so much Andrea! No I just fuel before and after, Anything over 15 miles I'll fuel during!

[@charlesmichaelornopia7422]

Daaang. Great track workout

[@PhilyBowden]

Thanks Charles 👊🏼

[@orotkoffofficial180]

О,Фили спасибо,буду тренить!!!

[@karolina.321]

You say 'finding fitness', I say you damn well earn it!

[@lean2281]

You can get it

[@mikew6840]

‘…Daniel decided to fall off his bike’…😂 cracked me up. No sympathy for the poor lad!

[@sigdiseva3181]

I absolutely love your videos and I was wondering what running shoes you are wearing in this video?

[@PhilyBowden]

For the warm up/cool down it’s the New Balance 1080s, then New Balance Rebels for the reps :)

[@crayontom9687]

Booyakasha! The John Nike leisure centre innit

[@PhilyBowden]

Haha my man, you know!

[@hkim9151]

If training doesn’t kill you kinda feelings, then you not work hard enough 😊

[@eimearrosenicholl3734]

I put a wine cooler gel pack around my recovery shakes 👌

[@PhilyBowden]

OMG this is genius, love the ingenuity.. and classy I might say as well 💃🏽

[@themiddlebro111]

No cameras/phones were hurt in the making of this video. 11:45

[@PhilyBowden]

Humans?

[@themiddlebro111]

@@PhilyBowden yes humans were hurt 😢

[@markg99]

You knew it was going to be tough but you got it done, in style. How do you hit the paces so closely?

[@PhilyBowden]

I honestly have no idea, I think it’s just years of doing these sessions and getting to know what different paces feel like as a rhythm, all relative to fitness as well.

[@andyclark8991]

I’m commuting when I’m watching the cool video. 5:17 a mile, that is so so fast.

[@PhilyBowden]

Love it! Thanks for the support

[@mattie_world]

Do you prioritise sleep as part of recovery? If so, how much sleep do you get & are you strict with it? I’ve been learning a lot about sleep in athletics this week so I’m curious 🤔

[@PhilyBowden]

Definitely! Sometimes it’s difficult but I always try to get 8-9 hours, granted sometimes it’s in the 7.somethings but early bed time is always the goal and I find it helps so much

[@buffaloj0e]

5:17 miles… I think I’m running fast when I do 5:17 kms lolol

[@PhilyBowden]

Everything is relative, don’t forget that comparison is the thief of joy! Don’t knock your fast 5:17 K’s, faster than most people you walk past on the street I’m sure!

[@b.r.e.t.t.s.a.n.d.l.e.r]

Happy belated birthday

[@PhilyBowden]

🥳🥳🥳 Graci!

[@markbateman9222]

Great video! I felt your discomfort! Inspired me to do a similar session - but where you did 1600s I will have to settle for doing 1000s (as an excuse, I am 64!) Just watched the 12 days off running post. Very interesting. Have you read Ron Hill's autobiography "The Long Hard Road"? When he rested after a major marathon he still ran 13 times a week but runs of only 2-5 miles very easy. Would this not have the same restorative effect as a complete rest but without the mental stress of not running at all? Could you not cycle? Swim? Long walks? Not exercising at all seemed so unpleasant for you I wonder if there are not alternatives?

[@PhilyBowden]

Nice on Mark, fair play - I’ll be happy if I’m able to tackle a track sesh at 64, good on you! I’ve not read that book no but will definitely have a look for it! Although I do moan about it, I believe in taking full rest for the body to recover after a long training block (I do this twice a year typically, next break will be August I expect!), cycling and swimming can definitely help! I also don’t think I physically would’ve been able to run for the first 4 days post marathon.. walking was hard enough 😂

[@laurenmillyx]

Should session volume equal the distance you are aiming for to race in? I have never really done sessions of 10k volume but race that distance?!

[@PhilyBowden]

Not necessarily, these longer sessions are fewer and further between - like you’d never do a 26.2 mile sesh training for the marathon (or I wouldn’t!). 6-8k volume of reps is fine for 10k training, with a decent warm up and cool down

[@orotkoffofficial180]

Фили,как долго вы занимаетесь спортом?

[@laurenmillyx]

What is in your recovery shakes?

[@PhilyBowden]

That was just an SiS Rego Recovery Chocolate, with water (should’ve added ice)

[@Zootert]

HAPPY BELATED BIRTHDAY!

[@PhilyBowden]

Aww thanks 🤗

[@jackjack8205]

What pace are you doing the intervals compared to your 10k pace? How many seconds per mile quicker or slower ?

[@PhilyBowden]

The 1600 reps are pretty similar to my 10k PB pace, which is 5:14, so a bit faster for the last two. Then the 400s are more in line with my 3k PB or 5k goal pace for the year (15:25ish). Then the 200s are faster than that too - not a pace I would want to sustain for longer than 1500m 😂

[@pauls.2679]

first.

[@PhilyBowden]

👏🏼 👏🏼 👏🏼

[@laurenmillyx]

Could you do a video on your “shoe rotation”?

[@PhilyBowden]

Yes this is on my list!