How do Pro Runners Attack the Sunday Long Run (YOU can too!)

[@masongraham3367]

I adopted a Phily-inspired mantra for my 10k yesterday ("I'm fit, I'm fast, and my tank is full"). I ran my fastest time in over 20 years!

[@evaamilly]

Well done 🎉

[@DP-sh3nk]

thats pretty awesome!!!!

[@lorepicubing7256]

That’s how you do it. Well done!!!

[@lizzyg4817]

"we don't earn pastries, we get them anyway" - love that healthy attitude to eating ❤

[@cmwv9742]

This channel motivates me. Just went from 1:58 to 1:46 in the half. First full in May

[@l.p.5407]

Honestly, you guys, this video is so beautifully made! And the joy of all the runners is contagious :)

[@rickmcqueen5378]

Seeing you and your friends reminds me how important running buddies are! I have been running my college teammates for over 40 years. Now we run at a pace that we can talk at or we are going to fast. Got to love the grind especially on those long runs. Thanks again for sharing your journey!

[@marcusgrainger3329]

Fully on board with Anya's tip! Since I've been adding some steady and tempo blocks inside my long run, the miles fly by!

[@SuperFuzzyDunlop]

Yeah I find I feel fresher afterwards too. The higher intensity blocks force me to correct my form a bit and use slightly different muscles than just getting gradually slouchier and more flat footed running the same way at easy pace for 2+ hours

[@grgr6720]

Hey Phily on another note. I suggest you add the Athens Marathon to your bucket list. Iconic race (authentic route from the city of Marathon to the city of Athens from 550BC...) and I think you could get a podium place. The women's winner today ran 2:31 (not a flat course though, 340m total climb, 270m total descent).

[@maelleguerre6073]

just amazed that THEY CAN TALK while running at a pace I can't maintain for 500m xD

[@SarahH101]

Thanks!

[@myriamhamon1751]

Watching this after my long run, and loving it !

[@sombrero_printmaking]

PERCY PUD 10K!!! Do itttttttt. It's such a good race. Me and girlfriend Sal were just watching your video and when you said a 10k on 3rd December, she shouted "Percy Pud" and then you said it. We're both booked in, it's such a good race.

[@ryanfox7135]

Saturday LR guy and knocked it out yesterday. Have an hour on the stationary bike later today and really did not want to do it but watching this video has given me that extra bit of motivation I need. Cheers Philly

[@reynierveldtmann3003]

This video makes me feel warm and fuzzy inside. Just loved it! And great tips at the end. 😁🙏❤️

[@ClareQuinn-e7r]

Really enjoying your advanced 10k training plan - it's great to focus on more speed after marathon training and I'm loving the sessions. Thanks for sharing that as a free resource.

[@gracemiller9558]

Awesome video! I have been watching your videos for awhile and they always inspire and uplift me. I ran my first marathon last weekend and whenever things got really tough I kept telling myself “love the grind”!!

[@georgeehiggins]

Phily's entire youtube and IG are inspirational. I am now slowly adding my volume. thank you phily and daniel.

[@EspadaShi]

Sadly I live in a forest with no one around on a small island. No running club. Been running with deer, moose and boars but it gets a bit scary once you come across a lynx.

[@Scuba_Son]

It's really clear that Holly is running at conversation pace.

[@jamestremblett1875]

Her very obvious passion for running, and love for her team are equal parts endearing and infectious. You can tell she's genuinely having a wonderful time running through the woods with her friends. Awesome.

[@acasualviewer5861]

and her conversation pace is far far faster than my fastest pace. I can't do 400m at that pace.

[@jamstaa69]

Ive always run by myself, and watching this makes me wish I knew people like you to run with… but daaaam you all run fast.. 18 miles in 2 hours, I wish. Looks like a lovely session.

[@mastergoatee]

Bravo. The camaraderie between you all was lovely to see.

[@emilyjin792]

Thank you Philly for the tips! Been finding your advice super useful (an amateur beginner runner here) and your journey inspiring! :)

[@ebrunner1315]

Loved this! Can highly recommend you doing Percy Pud 10K - it is a lovely out and back course albeit a couple of 'hills' as it is Sheffield. You will get a lot of support on course. I struggle hugely with any run above 13K. I am going to keep on trying though!

[@Snowgod-i7m]

Just discovered the brilliant teaming between you and Daniel. Also videos are beautifully orchestrated on sharing your life on how you arrived at this point. Great video on value of group supported running sessions. And highlights how supportive the group is of each other. Especially when there is every reason to be competitive. Curious to know the types of training sessions where it’s best to train on your own? As I find that I’ll push myself harder if I train on my own. Secondly, your thought process around choosing the daily training runners.

[@SarahH101]

Loved this video! Daniel - amazing camera work!

[@antonystagg2548]

I guess the (my) question is: if running at altitude is good for training (blood oxygen absorption), and you make your living (to fund your training) from KZbin, so you’re not tied to a location for work, why not move to somewhere at altitude so that you’re always training at altitude? Or travel to various altitude locations to train (great YT content & great training). That’s a lot of questions, commas and brackets. Sorry 😀

[@Jnelle4]

Is no one going to talk about how ya'll coordinated shirts?! A very nice ombre situation ❤ Loved the vibes of this vid! #LoveLaughLive 😉🤣

[@johnnelson5929]

Up the Norwich Ladies! Got a grad degree at UEA, lived inthe Golden Triangle area over near Unthank! Been enjoying these videos, and watched Holly and Niamh run in the Wales XC meet! Have some more great training and can't wait to see how you do coming up. Love the grind!

[@mrwhiffle]

Used your OTE discount to try out their range before the Valencia marathon, thanks!

[@TheMrsBeagle]

When I peaked and hit my highest ever weekly mileage to date, after that final 16 miler, I saw I was 79.6 or something, and you know I got out of my car and started my watch and got that 80 😂

[@everydayimpedalling4200]

I can't believe it you brought the Percy Pud up haha! It's a shame it was cancelled last year due to the weather, it is a fantastic race!! x

[@jillshannen280]

My favorite video... best advice!

[@iluvpatrickstar]

i love this channel !!

[@AlbertWeijers]

The cadence of Anya is so much higher than Phily's and Holly's, I wonder if that's something you discuss with each other. Anyway, great video!

[@afilgfan]

It look like her legs (hamstrings?) are a bit tight which could be forcing her to have that short stride

[@lekkainc]

High cadence is not necessarily a bad thing. Beneficial in many ways. Possibly one of the reasons she’s managed to stay consistent and avoid injury for this long

[@chloebenn5708]

Beautiful film❤ makes me want to run 18 miles!

[@imogenrickell6417]

Lovely video! ❤

[@emmasteen869]

Love this video!

[@lizzypicardi]

Love this running vlog!

[@georgekirkman8325]

Did 20 miles on trails today with a fair bit of climbing with 5x2 miles tempo, averaged 6:29/miling, took no fuel at all inc water! Hoping on race day with carbon shoes, quicker course, quicker athletes and taking nutrition every 20 minutes that I can go sub 2:38 ish

[@Bulldogs117]

No fueling over 20 miles is just stupid. Thats coming from someone who did my last marathon prep intentionally under fueled. Just figure out the correct fueling plan and stick with it for maximum performance. Best of luck with your race as those splits are incredible!

[@misterbelll]

Great video 👍👍👍❤️

[@roryfollinpiano2161]

good luck getting a percy pud spot Phily!!

[@jasonflorimonte3813]

You got your MCU and your DCEU. Now you’ve got the PBU-Phase 2-Building the Team!

[@LUNA_GAMING121]

Go Phily Go 🥰

[@justalilbester]

Beaut of a long run!! Well done ladies!! 🏃‍♀️ 💪🏻 team work makes the dream work!! 🥐

[@christopheredwards7330]

Please forgive my ignorance, but where did you have this training camp? It looks much nicer than the several feet of snow here in my part of France.

[@ritaotoole197]

Such a great video .. wishing you all huge success in 2024 ..🎉

[@clairehesketh1577]

Would love to see you do the Percy Pud, guaranteed cheering from me as you speed past!

[@jimmiestuart8904]

You’d smash the Percy Pud! Great local race.

[@heathers7960]

This is such a cute, heartwarming video

[@GuoGuangChiou]

Good vibes 👍

[@rogerrichards8048]

What happened to the girl with the white long sleeve who was running in your group at the start & suddenly disappeared at 07:00?

[@angharadhodges7486]

So inspiring and I love this style of video- really enjoyed the music, the montage, the bakery debrief, and the vibes!

[@joelcollings5620]

Amazing ❤

[@lindamadikiza2174]

I see you run with ANYA, great video

[@RichRuns909]

A lot of my long runs are group long runs, makes it so much easier.

[@antonystagg2548]

PS - love your content - totally inspirational for my 11 year old daughter, but am trying to work out how to explain away the comment from the last video “I went on Tinder, not looking for a relationship, just looking for…” I’ve currently settled on “… someone to edit my KZbin videos”

[@Misty_mountains.360]

😂

[@zebrastuhl4515]

What model are those FIRE Oakleys 🔥???

[@hughe29]

34 min 10K wow! My 5k pb is 27.30!

[@oldschoolwaverider]

Watching this with IT band pain 🙃

[@themiddleman3984]

Dope.

[@lostpianist]

Beat my 10k PB Tuesday, my 1k PB today… going to start doing 15k runs next week I think… returning to running age 39 after doing 1 marathon and olympic triathlon pre c****

[@PhilyBowden]

Go on!!!! 🤩

[@davidosolo]

3:20 doing a long run on recovery shoes ?!

[@PhilyBowden]

Absolutely! I wouldn’t call them recovery shoes, they’re easy mileage shoes. I’d rather save the carbons for the hard workouts and only wear them 1-2 times per week maximum

[@davidosolo]

@@PhilyBowden Thanks for your reply! I also think that the Fresh Foam More shoes have very good cushioning, are great for recovery runs and even just fine for easy runs. However, for the long run I would prefer a shoe with a little-bit more responsiveness. Just to help you getting all those miles in and also great if you want to do the last part of the long run at a moderate, instead of easy, effort. If you don’t want a plated supertrainer for that, then that’s where a shoe like the Asics Superblast could come in. But any common daily trainer with just a little-bit more pop than the NB FF More would be just fine IMO.

[@hikerJohn]

How many calories does your app report on a run like this? Strava does not show it.

[@sohibun30s]

In your opinion, how important is energy gel when you are running?

[@lauraf5390]

Hi there…. Would you know if there is anything similar to OTE in the US? I have tried to purchase the product but it isn’t available here yet. Thanks!

[@steventownley3342]

Get on the stockport 10 local race support the club you train at.i think its the 3rd

[@PhilyBowden]

It’s on the 10th, sadly I’m gone by then!

[@steventownley3342]

@@PhilyBowden ahhh bugger percy pud it is

[@PhilyBowden]

@@steventownley3342 I’m actually gonna do Preston 10 next weekend now! 😆

[@steventownley3342]

Ohh great race a really old decent 2 loop course.just thought your coach will know all about Preston

[@benwarrent6572]

Looking for some advice please guys, im aiming for a 4:30 marathon next year. For marathon training is it okay for your long run to go beyond 3 hours? My 20 mile long run will probably take me a good 4 hours to do if im taking it easy but I’ve seen a lot about not running much past 3 hours. Is it okay to go past 3 hours for your long run in marathon training?

[@pphilippon]

If you feel like why not!? Practice hydratation and nutrition. Don’t overdo it. And don’t forget the rule number one of training plans: don’t get injured by overdoing it! 🤟

[@TarasSkyJourney]

I ran several 3.5 to 4.5 HOUR long runs in marathon training. My marathon goal was sub 5hr30min. I nailed it. Just work up to it and you should be fine.

[@PaddyQuiggin]

Ended up with some OTE products in Australia from a friend, and I regret it because its delicious and vegan but very expensive to import :(

[@gareffroque6163]

Please can I ask where is it base at??

[@markbateman9222]

1500 runners don't need to go into the 17-18 mile territory? Peter Snell regularly ran a 22 mile Sunday run. Hilly course, brought his time down to not much over 2 hours. Herb Elliott set a training group record for a 40 mile run(!) a few months before his WR record, gold medal winning run in 1960.

[@PhilyBowden]

The beauty of running, and all sports I suppose, is that different people train in different ways and different things work for different individuals. Seb Coe rarely ran over 60 miles per week for example - very different training style to Snell, both fantastic athletes in their own right

[@markbateman9222]

Totally agree with you. Was writing with my tongue slightly in my cheek. Have really enjoyed to posts from St. Moritz - many thanks for the content!@@PhilyBowden

[@hikerJohn]

There's no OTE in the US of A

[@Emschough]

I’m so fat a long run for me be 40 m.

[@DP-sh3nk]

Well you're watching a running channel, will you start? Walk/Run and work your way up? Shoot for a 5K in 3-4 months?

[@erikainglasses]

December 3rd... Blacktoe Running Toronto 10k... just saying

[@PhilyBowden]

Haha bit far away for me 4 days before heading to flagstaff!

[@zinnal]

knows exactly the amount 0.05 miles to hit her round number for the week... but then says 90 - maybe? when asked about weekly mileage LOL

[@patpatson9201]

My coach would kill us if we talked like that on the runs 🤣 I guess that’s the difference between African running & european! You guys talk too much😆

[@williamwhite-j3g]

The unemployed youth

[@PhilyBowden]

😂 who?

[@craigharding3423]

The commentary from the gal in the UA shirt - while she’s running - is often unintelligible, at least through American ears, playing the vid through a TV. Maybe Daniel could add subtitles?

[@gotsu21]

Talk before run and kept talking during run. The worst part of an aerobic run is talking, btw. I just don't think a real pro talks or run in a group.

[@PhilyBowden]

Really? I guess you wouldn’t know right 😂