Full Week of Workouts: Getting FAST & FIT for 2024 Starts NOW

HOVERAir X1: bit.ly/4b4flsb
Promo Code: PHIL15
Enjoy £15 off your purchase of the HOVERAir X1
Validity: February 18, 2024 - March 31, 2024
This week I break down my full week of workouts: easy runs, track sessions, long runs, treadmill workouts and gym lifting sessions. It's my first full week of training back with structured workouts after running the Houston Marathon and I covered 70 miles, let's see how well I listen to my body and get through the week!
Head over to my Instagram @philybowden for more daily updates and training insights!
Go check out the full Coros range: glnk.io/4x8j9/philybowden
Use OTE-PHILY20 to get 20% off all OTE products.
otesports.avln.me/c/lmAkXoRzMZej
WANT TO SUPPORT MY CHANNEL?
To support my running career, the channel and creation of these videos - Check out my Patreon that's linked below, with different levels of support on offer and you can gain access to extra exclusive content!
/ philybowden
Philly’s Favourite - Here are a few things I use everyday that I love:
*Just to be transparent these are all affiliate links
My daily trainer: rstyle.me/+Cb1uvM7DhdFjUAUzF1...
My trail shoes: rstyle.me/+UUhXKNSrpeaxKgVg-n...
My race day shoes:rstyle.me/+YKsSby2i8ld5o4FiN2...
My carbon training shoes: rstyle.me/+sr4lQ11O6S9XgZ_BVo...
My favourite casual shoe rotation:
The New Balance 530: rstyle.me/+HET0cbiY42lf7dzc8t...
The New Balance 610v1: rstyle.me/+z3svg2Eux8iS3u4LtL...
My Watch: glnk.io/4x8j9/philybowden
My Fuel: Link coming soon
My Sunglasses: rstyle.me/+-jsYsfkgoJDyZPjPvz...
Half-zip fleece: rstyle.me/+uklnBtpaD9SR9JvJTf...
Favourite sports bra:rstyle.me/+Ewc21_uuAsXV_JDhO0...
My favourite tights: rstyle.me/+3ZRJgHqzETUFx-Ydgk...
My favourite shorts: rstyle.me/+y-0YK3Th6Zh6MQfDmL...
The coral t-shirt: rstyle.me/+ZoLYqQtC4M4fLO0LUO...
Follow me here:
Instagram: / philybowden
Strava: / strava
Twitter: / philybowden
Want to work with me:
[e-mail]
Follow Daniel:
Instagram: daniel_moves_?i...
Need any videos edited?! Daniel (My boyfriend and the editor of my videos) has got you covered!
Drop him a line at: [e-mail]
Instagram: dangerlimee...
Website: www.dangerlime.com/
Check out my coaching website: www.philybowden.com

[@amyrushent8400]

The hair!! Amazing! Love it Phily!

[@allyson--]

She's so radiant

[@samfuller97]

Blurring the calories is such a power move! Really appreciate that, thank you!

[@markholman8657]

Why are the calories blurred?

[@samfuller97]

@@markholman8657 it can be quite triggering for people who have dealt with/are dealing with eating disorders.

[@chas449]

I think it's for (ex or current) ED suffering people, who are easily triggered by such things (tented to train only to burn calories, limited calories, etc etc). Phily shared her past with thoses diseases and the fact she does that, proves that she really cares about her audience Also calories burn depend on so many things, like your weight, height, age, gender etc... no point comparing! ❤

[@dennislawless3563]

Thats a joke what weak people@@chas449

[@PhilyBowden]

Thanks for commenting this! I know its not important to see that data as it is nothing to do with what I'm talking about, and very well said - it can be triggering for people with disordered eating so I blur it out to avoid that, I don't think its bang accurate anyway... the watch doesn't know how windy it was for example and that takes more energy than running the same pace on a calm day!

[@jamestremblett1875]

3:45/km you're feeling good because it's not that hard... You're a machine Philly. Love the Grind.

[@silvermandavid]

I've decided that the Irish accent is my all-time favorite. I watch Stephen Scullion just so I can hear him say the word "pace." So great!

[@lorcanfarrell9743]

Northern Irish accent, our southern accents arent so dreamy😢 sigh!

[@ArthurWeeks]

Also 'trainin'"

[@PhilyBowden]

I think they're both great!

[@PhilyBowden]

My favourite is hearing Ciara say 'power-shower'

[@zoe1687]

Love these vids!!

[@drewman747]

Love how you are thinking of other people while you are filming at the gym.

[@JDM304]

Thanks for another great update!

[@TS-eo9uf]

The haircut looks so phenomenal!!!!!!

[@mikestevenson1334]

Love the hair =D That little drone is super cool. Are you and Daniel planning to do a run together? Love to see him do a week of your sessions but tailored to him. LOVE THE GRIIIIIIND, MAYTE :D

[@user-nr7vz4hn4r]

That little hovercraft drone thing is awesome, can't wait to see some sweet drone footage in your vids!

[@Rachelhappyface]

Watching this whilst I stretch after getting home from a Cross Country race! Loving the video as usual Philly, you always inspire me!

[@MsSunshineElephant]

I love your hair so so much! Horace is so precious. I’m always so excited when you post a new video. Thank you for being you ❤

[@RunForYourProblems]

So glad I got to see this right when it was uploaded even though I’m in California, because I fell asleep at 9 and was up at 1 AM for a snack after my first heavy run and strength training week ever 😂

[@debbieelliott2576]

yes! Loved this week in the life video, was so good to see some training shots and real life moments! :) :)

[@kathleenmansure7416]

Queen! Love the hair!

[@lisajepson1228]

Go Phily! Way to get after it. So inspiring to watch you do the work. And Of course we want to hear all about the heat training… or anything you want to tell us about. 😊

[@XoXoXoElla]

wow your warm pace is my race pace in a 5k! love your videos so much, you are one of my biggest inspiration for running!!!!

[@novpriory6624]

Loving the barnet! Embrace those gorgeous curls baby!!

[@lodovicachiaravalli1143]

Great great video! And Phily you look amazing 😊😊

[@chrisgrayson353]

Great content as always! Got myself a hover x 1 too lately! Amazing bit of kit!

[@misskitteh11]

UR HAIR LOOKS SO GOOD OMG

[@m3erw]

Love this. Thanks Phily. You must have so much washing!!

[@nicolleabbott835]

Awww Phily your awesome, I love seeing how your getting on. Seen one of your runners at the Aintree half he did so well. Keep going your doing awesome you inspire me loads

[@laurenmillyx]

I think the most commendable thing is your HR. I know a lot of runners who would do their easy runs at your “high steady” HR and wonder why they can’t perform in sessions! You are so good at taking each session how it should be, not pushing things. ❤

[@edithgruber2125]

Yes, I've improved so much since I've been focusing on keeping the easy days really easy. Yesterday, I ran a gentle 4 miler at an AVG HR of 120. I needed this after a hard weekend with a 9 mi run on Saturday and 16.5 long run with 10 at MP. My legs felt better after the run than before. On normal easy runs, I'd keep HR between 130-140. To put it into perspective: in the last marathon, my AVG HR was 166.

[@marmite_crisps690]

Actually shouted “YES” when I saw the new upload!

[@aikidoferret]

I just ran a 5k hoping for a PB and it totally didn’t happen. I was feeling annoyed because I took the day before off! So your comment that sometimes you feel worse after rest days really resonates and was much needed. Thank you!

[@tjpeck6037]

Thank you for all the hard work y'all put into your videos. I appreciate having a channel that is consistent with posting valuable content. I really do look forward to your posts. On a different note, what shoes do you wear during your weekly workouts? Thank you for your time!!!

[@Tonyr2]

Genuinely i thought i was watching a glamorous actor at first, hair looks great Philly 👍. Horace the drone looks super cool, definitely checking it out, that 'follow function' 🤩 brilliant.

[@glowingeye]

That drone is fantastic, stable footage, smooth flight, camera quality looks good and pricing seems to be totally reasonable. This was a fun episode!

[@mathilde569]

Your hair is glorious ! Also the running obvi, but those curls are 🔥 I’ve been toying with the idea of getting bangs for at least a year, but I’ve yet to do it because I think it’s going to be a pain for running (especially those hot months in the summer… I don’t need the extra layer on my forehead…). Running has won over style for the moment but maybe I’ll just do it ! Good luck for these first few weeks back ! You’re crushing it !

[@jenniferkirkpatrick5249]

Love your new hair !! 😍

[@moggy992]

Woooow phily, your hair makes you look amazing

[@drtroy271]

new to channel, across the pond, in training for 1st marathon, as a 40-45 MILES per week-er, lol! so content is pretty damn well near perfect for me, love it! Hair looks great btw! Love to support my fave you tubers so can’t wait for merch to drop!

[@PhilyBowden]

Welcome!! Good luck in that first marathon

[@annacleland-leighton513]

I was just thinking as I was watching the first part of the video that the hair would be tricky to do up for racing or sessions since you can't do your battle buns, and then you brought it up at the end. But I'm glad you like it, even if it isn't a forever change 😊 I'm glad you show the good days and less good ones. Not every run feels amazing, and it's helpful to see that it happens for everyone and even your fabulous self is not immune to it. Love the grind ❤

[@rubarb1275]

The Hover Air looks really good! Could be very useful as a training tool to get a long look at running form over a distance which would be hard to film on your own or even by someone else.

[@nathaniel23946]

Awesome week vlog Phily! Thank you for sharing. I was curious, what's the NB shoe you were wearing for your gym sessions?

[@abewearsshades2736]

Watch your video's almost as if your a virtual running buddy :) Keeps me motivate. Great work and keep it up!

[@hamba1998]

It's always so interesting to see how your training is structured, and I love this look at a less intense week, after the last couple of videos like this were your really high mileage ones! Also, I love the title: getting fit and fast for 2024 STARTS here - as if you've not already run a marathon PB in 2024 lol

[@PhilyBowden]

Hopefully it shows the balance, you can't be hamming it every week of the year!

[@clarris44]

Loving the hair!!

[@EMCM8891]

The hair cut looks great. I also cut my hair short recently then realised it was less than ideal for work/training etc. My hair was also heavier/longer on top. I managed to do some mini braids to keep it from getting too wild and kept it out of my face.

[@XmeghandillonX]

you're glowing!!

[@dunelmdivers]

The vids are getting much better. A nod to the Editor working behind the scenes. Plus your bouncy character of course

[@JadeGoesRunning]

The legendary Phily B comes to Cheltenham!? Hope you had a wicked time. Those Malvern hills are no joke. LOVE THE GRIND!

[@lindseygreen2840]

I love your hair, Phily!

[@Ouga_Official]

THE HAIIIR OMG OMG OMG 🥰

[@andrewharrison1695]

You are my favourite follow on this website and on Instagram! You have such an incredible energy and bubbly personality that watching what you create is always a treat. I appreciate your honesty, attitude, and unfiltered approach you have to your life; also not to mention the fact you're just a superhuman athlete! I've taken notes on some of your videos for my own journey and goal setting and I can't stress enough how grateful I am to have you on the internet for inspiration. Thank you and I wish you all the success!!😁

[@SharaRuns]

Your hair looks great 😍. Great video.

[@josymarie4327]

The hair looks so good!

[@luciannealbrecht190]

With you on hot baths in winter - cold showers are strictly summer ONLY - always working hard Phily and yes p’ease am so looking forward to the gym vlog - S&C has been invaluable.

[@Emmajaybird]

Love the hair!! You should get some of those retro 90’s zig zag bands for running in!!

[@sith_king2361]

Thanks for also talking in km 🫶🫶🙌🙌

[@beatrizrizental2618]

Philly! love the new hair, awesome video as always. Fellow short hair lady runner tip: wear a cap! Cheers!

[@IRunThings]

I own the Hover air too. It's super cool!!!

[@DavidRyle28]

Just saying, it’s 5 a.m. here in frigid Wisconsin and this video is my motivation today for my long run. Thank ya kindly Phily 😊 also, we have the same hair problem (curse of curls).

[@PhilyBowden]

Aw I love this, love the grind!!

[@ruggerdavey]

Agreed about days of the week. The week only starts on Sunday if you live somewhere where the workweek is Sunday through Thursday (it used to be like that here in the UAE).

[@edithgruber2125]

I love the haircut. It looks good on you. You're always so cheerful and energetic even when a run didn't feel great. I take a lot of motivation from this. I also appreciate that you share your stats with the intensities, what easy, steady and proper workout mean in terms of HR. You're a great role model for training hard but sensibly. I'm training for my third marathon since my comeback from surgery; I'm in week 4 and I'm running 50-60 miles right now. I may take your advice on double run days to increase mileage later in the block. I also liked the advice on doing high steady workouts early in the block before doing marathon pace later. I'll probably use that for a couple of weeks to get more comfortable at faster running. Trying to run 10 miles at MP inside a 16.5 miler was hard last weekend.

[@pianosign]

phily! i have almost the exact same curl and haircut! it looks great on you! yeah it sometimes looks like a mess after a run (or will be slightly too long if it gets wet because then it flaps in my eyes unless i wear a headband) but i figure i'm going to shower anyway and style it again

[@lanagorgeous9485]

Absolutely love your hairdo. Very pretty, it ROCKS ❤

[@IainThacker]

Haircut? We hadn't noticed 😁 Starting the week in the gym before work and club run after work makes it quite a pleasant day. Apart from the work bit!

[@timstriathlonjourneys7575]

Omg new hair ROCKS!

[@dr3dr3x52]

Yes, I’ve been learning about heat acclimation, the “poor man’s altitude” training. So glad I have an excuse now beyond just hating ice baths, haha. “I’m acclimating, leave me alone!”

[@andrewpjardine]

Love the video! Would love to see a video on your relationship with New Balance? It’s always fascinating to see how sponsorships and endorsements work with massive brands! Like, how did they court you? Did you have to find the right gear after switching from another brand?

[@inigoblancooliver925]

LOVING THE HAIR

[@ThatRunnerAaron]

Hair looks sick Phily 🔥

[@IanTravis-ep5st]

You know something . I’m not sure you guys realise how good you really are with your content. The videos keep getting better and better. If you carry on like this I can see Phily getting the call from the BBC and be the next KZbinr on Strictly. 🤣 Seriously though , well done yet again.👍

[@my_fun_account6298]

I love your hair!

[@BertoBatista]

Love the hair

[@garymanders1273]

Blimey it's Lady Bowden!!...looking very posh missus, just need your Butler to sort himself out now😂...Great vid

[@irawhitlock1084]

Your new hairdo looks great! 🤩

[@markbateman9222]

Yes, it rains a lot in the north! Not a problem - unless you wear glasses when visibility can be seriously reduced! Good to see you back in training. Are you focusing exclusively on the road this summer or have you ambitions for the track 10K? European Champs perhaps? Any thoughts about your next marathon? One of the big autumn races, perhaps?

[@Mrs.M_08]

The hair makes me smile

[@grgr6720]

This winter I had too much of the 0:22 situation... What is wrong with the wind in the last months! So much wind! Rain I do not care at all. But combined with wind.. it messes my heart rate. Epsecially in Jan, Feb every run was too windy. I am getting pissed just typing this 😅. Aaaaaaanyway enough with the rant. I'm just looking forward to the spring weather. And then I can finally start complaining that it is too warm, etc. 🤣🤣

[@gabrielleogara433]

First ever KZbin comment to say how much I laughed out loud at your hair reveal 😂😂😂 looks fab outside of the long run though 🤩

[@charlottecooney01]

Sunday is the beginning of the week here in Middle East

[@SaraRidmy]

I’m very curious to find out more about the bath topic! The best feeling to melt in hot water after those long runs

[@user-ri2bu8vw7y]

Saludos desde mexico 🏃‍♂️🏃‍♂️🏃‍♂️

[@ethierkevin]

Very interested in any data you collect / analyze on the effects of hot baths with heat acclimation, I personally swear by them. Also have found the limit for me heatwise is about 112 F, not sure but curious to hear what temps other experiment with. Thanks for all the great content, cheers!

[@suanereynecke4186]

Oh my goodness, l’m a few months out of chopping my curly hair into a pixie, and I’ve literally been watching all your videos thinking “I can’t wait until my hair is her length, it’s gorgeous” and bam! Your hair is shorter. And absolutely stunning.

[@PhilyBowden]

Haha oh no, now I'm thinking the same haha

[@not_oscar8588]

I feel bad on rest days but good the next day

[@SergiuSalcau00]

Your hair looks great

[@FionaBurke-sh3wo]

The hair is very Sonia O'Sullivan, love it!

[@PaddyQuiggin]

Trap bar deadlift is my favourite of all time

[@alisonbinns7158]

Hey Phily, I think a local gym should offer you their space for filming in return for promotion of their gym. Love you as ever.

[@johnvore]

Since Sunday is our long run and speed work, Moday is always our day off.

[@notall1196]

Drone video quality is actually pretty decent.

[@johncondy92112345678]

Just an Idea on the finding a gym if you talked to the owner of a class based gym you might be able to go in and use it when they don't have classes and there is no one else there. 😀

[@runs.long_notfast]

Absolutely adore the hair but agree it is not the most practical for running. My instruction to the hairdresser is usually "I don't care what you do with it but I have to be able to tie it up!"

[@Coinchennify]

I think the way you make Monday not the "least favored day of the week" is by making Sunday the first day of the week. That way you start the week nice and slowly and can be ready and good to go Monday. Startup Sundays may not be for everyone, but I like my Mondays that way.

[@annestrock4917]

I have a similar haircut and totally agree with you about what running does to it( I also get crazy bed head!!😂)? Ciara got it right - caps are for rain! Finally someone said what I was thinking about ultras! (Disgusting! )

[@GibStud]

Great crack, Yo! Keep on keeping it real. Always fun to see you guys. Cheers! 🎉

[@haroldmcneil9773]

I been taking really hot baths after long runs, seems to help, have not tried the ice bath yet though

[@BrianMcCartan]

Took me longer than it should’ve done to work out who the weirdo in the park was. Looks like a fun wee gadget though!

[@sharonmichael2911]

Love the haircut

[@matthewturner3591]

All days are simply days in a week and therefore Monday is like any other day. Another way to look at it if you struggle with it being the beginning of yet another week is: was last week good? And the week before that? Is every week terrible? No? Well Mondays represent another good beginning! Transcendence completed.

[@timstriathlonjourneys7575]

Heat acclimation video please, incorporating saunas.

[@evka-kc2kx]

Phily: Let me know if you're interested.... Everyone: yes, Phily we are interested, it doesn't matter what it is, we want it 😂

[@juanluiscalvo6838]

Nos encanta tu corte de pelo.kisses from Bilbao!!😊

[@kimdecker8901]

Your. Hair. Looks. ADORABLE!😍

[@fishflake1209]

Phily’s post-run hot baths vs. Allie Ostrander’s post-run sauna sessions: who wins?

[@queenbrynja]

I don't personally dread Mondays because my Sunday running workout is usually the hardest of the week. That's my secret! :D