Run a Faster 10K or ANY Distance with These 5 Easy Tips

[@StuartOnYT]

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!

[@basildaoust2821]

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 KZbin. 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 :)

[@刘伟麟]

"38 min for the first 10K", I am speechless

[@ifonly4486]

i just picked about 20 pine cones in my garden so i should be running much faster tomorrow morning !!

[@philipbendiksen4814]

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 :)

[@paultopham8626]

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.

[@timverkoyen8742]

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! 👏

[@jaseinclee]

Good luck for Copenhagen!

[@austinrpt]

Thanks

[@laurailves]

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!

[@hump1201]

Come back and update us please!

[@callynw9896]

i’m running my second half tomorrow morning as well!! best of luck to you, you’ll kill it!

[@Mozus99]

How did it go???

[@zaneclone]

Best of luck in your Marathon Phily :)

[@SotaMaehara]

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

[@UrielShark]

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

[@PhilyBowden]

Totally! Consistency and gradual increases, simple right? 😅

[@waelasmar1327]

Good Luck on Sunday!! Enjoy the Copenhagen marathon

[@jochippyy]

Most of all, enjoy your marathon phily, we are all rootin' an' a tootin' for you 😊

[@rickmcqueen5378]

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.

[@robmedcroft5328]

Good luck on Sunday... Copenhagen beware here is Philly on a mission. Then it is Daniel on his park run & 10k next.

[@jobanski]

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.

[@sausagemcbutterpants3724]

She did say she was going to come back to s&c but she didn't. But she did mention it.

[@jobanski]

True. I guess what I’m saying is that S&C is actually just as important as the other points.

[@gbmpam8]

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!! 👏👏👏

[@SwolePatrol_1969]

Morning runs are my key to consistency. Do it before work

[@MrElectricSkittles]

Perfection is many things done well

[@LR6092]

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

[@marathonranati]

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...

[@5590priyank]

I have a 10k race coming up in two weeks, will try these tips!

[@timstriathlonjourneys7575]

Good luck for the marathon Philly, you’ll smash I!

[@iberiksoderblom]

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!

[@andrewwheeler1000]

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!

[@iansellers1251]

You re good at this stuff !👍

[@gabeduran8321]

Brilliant Phily! Lub your advice and guidance and recipe for success!! Woohoo!

[@Acewhip]

Philly training. Pine cone methodology... GURU LEVEL AWESOMENESS :D

[@sylvainbauge]

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?

[@bradford_shaun_murray]

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)

[@damp5900]

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!

[@annvirco7308]

Yay , always happy day when I see you've uploaded ❤

[@Vventure23]

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!!! 💜

[@EmileKleinhans]

Why is this comment a duplicate on a different user name?

[@Vventure23]

@@EmileKleinhans ... it's not? There's just one of me, sorry ^_^''

[@EmileKleinhans]

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.

[@andreasghilarducci4137]

Whoooo new Philly video 🎉 Good luck for Copenhagen on Sunday!!

[@AranErlich]

Luv your style and pro tips 🙏💫

[@EmilyONeill-wb5qd]

Love this! Wishing you all the best for this weekend Philly, we are all cheering you on ❤

[@sava_j]

Such a great video! Many thanks

[@philcowin2507]

Great video. Thank you Phily

[@kevincruikshank9371]

Such good basic advice that is easily understandable! Thank you!

[@StephenWoods23]

Loved it! Just shared this with my track kids.

[@lizzyg4817]

Best of luck for Copenhagen Philly ❤️

[@KateMorganStyle]

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.

[@zpttpzzpt]

Good luck with your marathon on sunday!!

[@derek_spear]

Best of luck with your marathon on Sunday 😊👍

[@ieuanpugh-jones5284]

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.

[@ThatRunnerAaron]

COME ON PHILY 2:28 YOU GOT THIS!

[@thekellykathleen]

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!

[@Bodhished]

Great video. Also add gym work to strengthen the body which also helps prevent injury. On top of that get lean...

[@erics7226]

Hey, i ran a 38 minute 10k too! Of course i had to run another 12 minutes to reach the finish line.

[@laurencharltonn]

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?

[@ronrunsworld]

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!

[@stephenwest6613]

Yeah, good luck for Sunday. By the way, have you seen Laura Muir? I know she is in St Moritz too 😊

[@eriklynch7037]

Oohh thanks chef! That's my kind of recipe right there!!😁😁😁

[@markbateman9222]

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.

[@lizgreen2936]

Can't wait for Copenhagen... Your a 🌟🌟🌟x

[@Paspa1801]

Your first 10k was 38 minutes!? Wow, here I was happy about my latest 10k pb of 60 minutes

[@kristeloja8212]

I did my first ever 10k this monday and i did it in 1h 8min , your time is my new goal 😊

[@artwersky]

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.

[@hugojimenez3343]

Wooow awesome, i will try to run a sub 38 min the 10k, my personal best is 38:25.

[@kerandonovan7255]

great times, 38min 10km is my goal !

[@irawhitlock1084]

Rooting for you!

[@acpmedicine]

Very good advice !!

[@gabeduran8321]

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!

[@EmileKleinhans]

Why is this comment a duplicate on a different user name?

[@kevincruikshank9371]

❤ I love your sunglasses !

[@kelvinmoncrieff2332]

Great vid 👍👍

[@MrDflego]

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.

[@alanshrimpton6787]

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

[@jordibonet1761]

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!!😅

[@PhilyBowden]

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 ☺️

[@jordibonet1761]

@@PhilyBowden Thanks for clearing that up!

[@robbieb2011]

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?

[@timmayes5593]

What would you recommend for average weekly volume for 5-10k running peak? And when to peak/taper before a race?

[@Jtexy]

I thought for a second you were going to say 38 mins for your first 5k😊

[@robertjones7023]

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. :)

[@jp7357]

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.

[@Freizzn]

the six tip is have fun more then anything else.

[@Mentaltruckr]

Great work. 💪 🦵

[@matthewmaki]

This is some good advice

[@charliesalazar3119]

38 mins for the first ever 10km, that’s quite a first timer. I wish I was near that time

[@darringrey4329]

Did Philly mean her first competitive 10k ???

[@adoftlyngdoh6252]

Does running in the treatmill is different from running in the road...

[@jasonflorimonte3813]

All the best!

[@manjukapoor8412]

All the best for Copenhagen

[@lmack6596]

My "Love the Grind" T-shirt has arrived! 😃 That'll make me run faster, right?! 😉 💪🏃‍♀️🤓

[@livelearnandteach7402]

I quit caffeine a year ago and now sleep is amazing. Now to work on the other tips 😂

[@hamwhacker]

If I double my leg speed then I will halve my time?

[@rohit4fitness]

Really gud tips!!😅👍🏻

[@sureshot1100]

What is your opinion on running cadence? Should you have a fast turnover or a long stride?

[@darringrey4329]

Cadence beats stride length Everytime, once the cadence hits the Goldy locks zone then strde length increase can begin

[@Hobbyjoggarn]

Go Gadget go!

[@tomascanevaro4292]

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

[@iainheath3902]

I am just here for the cake!

[@henryvikingr]

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?

[@stephen9572]

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.

[@slushpuppii]

are those sungods?

[@PhilyBowden]

No they’re Goodr

[@qc_mp6899]

Comment for the Algo :). Thanks for the info.

[@darringrey4329]

Thoughts on adding cycling? There are silly athletes on you tube you do it

[@molder2233]

Damn, I was hoping you’d tell me that drinking coffee and eating blueberry scones was the key to running faster. Damn it!

[@jonglanfield9446]

Thrice up! 🤘

[@sloesty]

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

[@mikew6840]

Secret ingredient - choose your parents well...🤨

[@Wyldina]

Seems I'm doing ok, except sleep! As a full time working parent, with cats, it's hard to fit in 8 hours of sleep, even if I can actually schedule them! :P I hope you do well in Copenhagen! I would come cheer, but I have an orienteering race of my own to participate in! :)

[@josephgonzalez_]

Funnily enough, sleep is the thing I find hardest. My watch is almost never happy with my sleep quantity or quality

[@outerheaven8797]

Number 6...stop eating pies lol 😂😂

[@jb4326]

Runners when making running videos should always include there weight because it has a huge affect on everything involving running

[@raogopinathmohan7957]

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.