You are so right. I used your 10km plan to Race a trail 10km and then 2 weeks last (saturday past) I ran a new Marathon PB 3:04 at battersea, chopped a whopping 12 minutes off.
It also works the other way around! Marathon training if done right can make you faster in the 10k AND 5k, if those are events you care about. At least for myself. I had a track 5k PR of 15:25 before i went into training for my first ever marathon. I was training to run between 2:25-30 marathon and about just over halfway through my training block i ran a track 5k time trail to check fitness progression and ran a huge PR of 14:37! Which i did all alone on some random HS track one morning.
100% i got back into running after years out did marahton training for a few months gone from 42 10k to0 26, 19 5k to 175k, hm 120 from 130. i only tainined long runs and an interval session a week at 10k efforts, no v02 max stuff.
It is 3 am for me here. One might think “wow this bloke stayed up too late”. Incorrect. I rose early from my bed this morning to go for a 10k prior to work. So thanks for the pre run pump up!
@K.C-2049 Thanks wasnt meant to be a flex i totally misread the comment and thought the person was targeting a sub 40 not a sub 46, either are impressive. As I often say "You go no further for going faster" best of luck targeting the sub 50. Cheers to your efforts so far
@@RunningAway_1990 I'm in the ~50 camp as well. No way this time doing 20x400m reps, how would you taper this down to the skill level like mine? 8x400? Thanks.
Really enjoyed this one. I thought the explanation of the different types of training really simple to follow and coupled with relatable examples of what sessions you could do for each type made it one of the best explanations I've heard. 👍
Thank you for the inspiration to carry on my marathon training runs when, I feel blah of an evening. Your humour and dedication inspires me to get excited and go out running. Keep up the great work your helping others myself included
Holy smokes Phily. I've heard your name before as a stellar marathon runner, but you're also a great presenter! Amazing how multi talented you elite runners seem to be.
Thank you Phily! Your explanation and examples of threshold vs VO2 max really gave me a lightbulb moment for my own training!❤️ I think I r ah edumacated runna now 😉
@K.C-2049I'd prefer snow over rain. I grew up in an area of Germany where it could get down to -25°C in winter. Now I live in a place where we get 3 days of snow and the rest of winter it's grey and rainy.
"Excellent, I never thought about the connection between running a faster 10km and improving my marathon time! This video really opened my eyes to the benefits of speed workThanks for the valuable insight!"
This video couldn't have come at a better time. It's been 2 weeks since my last race in 2024 so I've been recovering since then and now I'm looking at planning my races in 2025. There is a 10k at the end of January I want to do well in before I gear up for the next marathon training block for a marathon in April. Thank you very much for your insight.
I actually had a space between my last half marathon block and the start of my marathon block (starting in dec) and decided to do a 10k block to add a bit of speed before the longer marathon stuff kicked in. Let's hope it pushes me to that 'project sub 3' attempt in April
I just set a new 5k PB today and have my second marathon lined up in October. In the meantime I plan to get faster across all the shorter events in preparation for my marathon block!
I usually have two speed sessions a week in a marathon training block. One longer and marathon-focused (e.g. 4 x 5km), and one shorter and more 5/10k focused (1k x 5, 400m x 10, etc.) Partly it's just logistics - a 40 minute session is easier to fit in around life - but I've definitely found it helps with the longer distances overall.
I love 10k sessions, so I will keep doing them in preparation for the Rotterdam marathon this April. As a taste of a slightly longer race, I have the 15K Bruggenloop (also in Rotterdam, over its bridges) to look forward to in two weeks time.
Training speed can help loads for even longer events. There was a study that showed that an athletes best 5k time in the previous year or 2, was the best predictor of their finishing time at the western states 100 mile (big up ultras). Interestingly, towards the front of the race their 5k time in minutes and seconds roughly matched there WS 100 time in hours and minutes, unless they had something go wrong. i.e. a 00:15:30 5k got you 15:30:00 WS 100 time
I'm going into four months of winter training for an ultramarathon and planned in a couple of 10k races in the beginning of the block, mostly to stave off the mental fatigue of the long dark weeks of training ahead of me but also to just touch on a lil bit of faster stuff before I switch to a lot of race specific work. Logged one PB at the weekend, will see if another one is on the cards in a week and a half 😁
I’m a very amateur runner, 30 mile a week, 25min 5k. However, I can tell that the latest 10k block I trained, absolutely pushed my general fitness like crazy. I’ve got 2x 5k PB on random Tempo runs during training!❤
I do this funny thing where I start the season training for a 5k and then move through a ladder, train for 10k, train for half marathon and then end the season training for a marathon. It is fun to sweep and improve all your PRs across the board but I also find training for a faster race is a great entry point for training for a longer but slower race. I am already signed up for 2025 Valencia Marathon in December, so now it is just a matter of choosing other races and planning my entire year progression.
So true look at Jakob Ingebrigtsen, still managed 30th even after walking some of it after blowing up trying for the half marathon world record no doubt. He just turned up didt he and explained that his training was not dissimilar to distance runners
Tried that this year after a spring marathon. Tried for a 10K pb. in the late summer Didn't take the piss in terms of target time. 4 weeks in. Got injured. Battered my confidence. Lost most of the summer. Didn't do that 10K As I enter my next marathon training block. I feel slower than ever! Running. Why do we bother! 😂😂
"Fitness is fitness," as I heard one pro explain. For me, it's also worked the other way. With little else to do and some fun virtual challenges, 2020 became a very high-mileage year. With such an improved base, the next year, I ran solid PRs at 2 mi, 10K, 15K, 21.1K, 20 mi, and the marathon. My 1500, mile, and 5K PRs, which I had set during a summer when I focused more on speed, were out of reach, though.
Excellent as ever, I see a lot of people referring to "Lactate turn point" recently is there a way for someone not a flashy professional such as yourself and just the ordinary "layrunner" to find out where this turnpoint is?
Up until this week, i have never been able to run 10k non stop, I have had to jeff it. On wednesday i went out on what was supposed to be a 5k training run, but i continued on cos i felt good and ended up at 10k, and had taken almost 2 minutes off of my PB, I went for another 10K today and took off almost another 1 minute. This week i have taken almost 3 minutes off of my 10K PB in training runs where i have not particularly pushed it. I am super stoked, I also vlogged the run too, which made it even more surprising. I am editing the video this weekend to hopefully have it posted by Wednesday. Oh and i was also dancing and singing whilst running (the locals must have thought what is this idiot even doing????? 🤣😂🤣😂
You’re right the smaller distance is per Terrace for the bigger one. My coach wants me to and I’m doing getting ready for 100 mile race but he wants me to drop my 1 mile in time pretty far a little bit down. Is it before we even start ultra training this year, so it’s a whole different approach for me because I’m thinking alters you just go slow and walk and run buthe’s got a whole new plan and I was like OK but running strength he told me he’s running strength
How much time should the final 10k test run or 10k race be, before your marathon? Just before starting the marathon training block (12-18 weeks) or closer to the marathon? Update: you pretty much answer my question at the end of your video. Thanks and all the best.
Great vid! Training for a marathon by doing 10k work as well. How many miles will you get out of a pair of Cloudboom Strikes? I am reluctant to use mine too much for training as well as race day
So it seems that I've been running my "threshold interval" a bit too fast. I've been using my 10K race pace for the sets. Maybe I'll just slow it down and put more reps then.
@@pepessz32 not necessarily.. if your 10km race pace is close your Lactate turn-point it may well be correct, runners who are running the 10km in an hour or so often find this!
Question regarding paces...if my 10K A race is about 13 weeks away, am I training at my goal race pace or building up to it with a certain starting point? (Apologies if this was stated during the video)
@PhilyBowden Just wondering if you have any opinions on which is better, time-based or distance-based intervals? This spring and summer for my 5 and 10 km training blocks I was using distance-based VO2max, tempo, race pace and interval sessions, i.e, 400m, 800m, 1km, etc. Except for hill intervals which were always 1 minute on, 2 minutes recovery. Does it even make a difference or is it just preference?
10k is all above LT2, which helps pull LT2 higher. It also help extend your time to exhaustion, how long you can stay above LT2. So in simple terms, allow you to run faster at marathon effort since you have more room before hitting LT2, and then once you hit 32k you can start to tip into and beyond LT2 and hold that to the finish because you have worked on extending your TTE.
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looks like extra 10 is only for UK customer?
100k by the end of the weekend!
Shit that’s some serious mileage!
@@firefieldandforkbitcoin commenter
You are so right. I used your 10km plan to Race a trail 10km and then 2 weeks last (saturday past) I ran a new Marathon PB 3:04 at battersea, chopped a whopping 12 minutes off.
Nice! Be proud of yourself
It also works the other way around! Marathon training if done right can make you faster in the 10k AND 5k, if those are events you care about. At least for myself. I had a track 5k PR of 15:25 before i went into training for my first ever marathon. I was training to run between 2:25-30 marathon and about just over halfway through my training block i ran a track 5k time trail to check fitness progression and ran a huge PR of 14:37! Which i did all alone on some random HS track one morning.
100% i got back into running after years out did marahton training for a few months gone from 42 10k to0 26, 19 5k to 175k, hm 120 from 130. i only tainined long runs and an interval session a week at 10k efforts, no v02 max stuff.
It is 3 am for me here. One might think “wow this bloke stayed up too late”. Incorrect. I rose early from my bed this morning to go for a 10k prior to work. So thanks for the pre run pump up!
Damn 🔥
Keep on grinding....!!
when do you go to bed out of curiosity
Channel is GROWING!📈📈
Great timing for the video. In the winter, I always try to smash my 5K and 10K PBs at local races. Sub-46 10K is the goal!
Got my first sub 40 this year, a great feeling. Best of the luck with the training
@K.C-2049 Thanks wasnt meant to be a flex i totally misread the comment and thought the person was targeting a sub 40 not a sub 46, either are impressive. As I often say "You go no further for going faster" best of luck targeting the sub 50. Cheers to your efforts so far
@@RunningAway_1990 I'm in the ~50 camp as well. No way this time doing 20x400m reps, how would you taper this down to the skill level like mine? 8x400? Thanks.
Love this thank you. What a great video !!
@@TwoHappyChildrenFarm 8-10x400m is for shorter distances like 5k. I would just run at a lower pace, but still do 20 reps.
This is the best explanation between threshold and vo2max sessions I have found, thank you so much (from a mediocre beginner runner) x❤
Really enjoyed this one. I thought the explanation of the different types of training really simple to follow and coupled with relatable examples of what sessions you could do for each type made it one of the best explanations I've heard. 👍
Thank you for the inspiration to carry on my marathon training runs when, I feel blah of an evening. Your humour and dedication inspires me to get excited and go out running. Keep up the great work your helping others myself included
Big congratulations on 100 k subs!!!, I think your personality is brilliant, N honestly stand out video s on y t
.
Big well done!!!!
congrats on the 100k btw!
First explanation of the differences in efforts that made sense to me. 🇨🇦
100K is coming soon, Phily. Love your content.
I have to say Philly, you have one of the smoothest looking running strides I have ever seen. No other runner compares to you
I can't wait to see everything you do going up to '28 LA! You are so amazing!
Commenting to boost the channel!
Holy smokes Phily. I've heard your name before as a stellar marathon runner, but you're also a great presenter! Amazing how multi talented you elite runners seem to be.
Thank you Phily! Your explanation and examples of threshold vs VO2 max really gave me a lightbulb moment for my own training!❤️ I think I r ah edumacated runna now 😉
Congratulations on 100k subscribers! Enjoy the great achievement
Always love the grind 🙂
But with the weather around 5 degr. C and pouring down with cold fat rain..., it's tuff getting out there.
@K.C-2049I'd prefer snow over rain. I grew up in an area of Germany where it could get down to -25°C in winter. Now I live in a place where we get 3 days of snow and the rest of winter it's grey and rainy.
Congratz to the 100k!!! Really happy and excited for you
Happy 100k! Well deserved
Glad you said that bit about increasing pre-set pace to overtake people; made me feel better about myself doing it and about 60% less petty.
100 k subs woohoo 🎉🎉🎉🎉 congrats Phily and Daniel
"Excellent, I never thought about the connection between running a faster 10km and improving my marathon time! This video really opened my eyes to the benefits of speed workThanks for the valuable insight!"
This video couldn't have come at a better time. It's been 2 weeks since my last race in 2024 so I've been recovering since then and now I'm looking at planning my races in 2025. There is a 10k at the end of January I want to do well in before I gear up for the next marathon training block for a marathon in April. Thank you very much for your insight.
I actually had a space between my last half marathon block and the start of my marathon block (starting in dec) and decided to do a 10k block to add a bit of speed before the longer marathon stuff kicked in. Let's hope it pushes me to that 'project sub 3' attempt in April
Congrats on the 100K
The uneven photo frames in the background are very distracting but the excellent jumper brings it back in
Congratz on 100k!!🎉
I just set a new 5k PB today and have my second marathon lined up in October. In the meantime I plan to get faster across all the shorter events in preparation for my marathon block!
Congrats on the 100k 🙂
I usually have two speed sessions a week in a marathon training block. One longer and marathon-focused (e.g. 4 x 5km), and one shorter and more 5/10k focused (1k x 5, 400m x 10, etc.)
Partly it's just logistics - a 40 minute session is easier to fit in around life - but I've definitely found it helps with the longer distances overall.
100k goal SMASHED 💪
Loved this video Phily!
I love 10k sessions, so I will keep doing them in preparation for the Rotterdam marathon this April. As a taste of a slightly longer race, I have the 15K Bruggenloop (also in Rotterdam, over its bridges) to look forward to in two weeks time.
I bought some shokz yesterday- so annoyed I missed your discount!
Sort that Eat More Cheese picture in the background- that’s rippin’ ma’ knittin’! 😂
Training speed can help loads for even longer events. There was a study that showed that an athletes best 5k time in the previous year or 2, was the best predictor of their finishing time at the western states 100 mile (big up ultras). Interestingly, towards the front of the race their 5k time in minutes and seconds roughly matched there WS 100 time in hours and minutes, unless they had something go wrong. i.e. a 00:15:30 5k got you 15:30:00 WS 100 time
Great video! The ON gear is the part just so expensive
I'm going into four months of winter training for an ultramarathon and planned in a couple of 10k races in the beginning of the block, mostly to stave off the mental fatigue of the long dark weeks of training ahead of me but also to just touch on a lil bit of faster stuff before I switch to a lot of race specific work. Logged one PB at the weekend, will see if another one is on the cards in a week and a half 😁
I’m a very amateur runner, 30 mile a week, 25min 5k. However, I can tell that the latest 10k block I trained, absolutely pushed my general fitness like crazy. I’ve got 2x 5k PB on random Tempo runs during training!❤
Great advice 🚀
Bloody fine rain, soaks you through.
Early to the video!
I do this funny thing where I start the season training for a 5k and then move through a ladder, train for 10k, train for half marathon and then end the season training for a marathon.
It is fun to sweep and improve all your PRs across the board but I also find training for a faster race is a great entry point for training for a longer but slower race.
I am already signed up for 2025 Valencia Marathon in December, so now it is just a matter of choosing other races and planning my entire year progression.
Love your woolly jumper 😍
So true look at Jakob Ingebrigtsen, still managed 30th even after walking some of it after blowing up trying for the half marathon world record no doubt. He just turned up didt he and explained that his training was not dissimilar to distance runners
Tried that this year after a spring marathon. Tried for a 10K pb. in the late summer
Didn't take the piss in terms of target time. 4 weeks in. Got injured. Battered my confidence. Lost most of the summer. Didn't do that 10K
As I enter my next marathon training block. I feel slower than ever!
Running. Why do we bother! 😂😂
What a workout very impressive 👍
100k!!! yayy!!!
Just subscribed.
"Fitness is fitness," as I heard one pro explain. For me, it's also worked the other way. With little else to do and some fun virtual challenges, 2020 became a very high-mileage year. With such an improved base, the next year, I ran solid PRs at 2 mi, 10K, 15K, 21.1K, 20 mi, and the marathon. My 1500, mile, and 5K PRs, which I had set during a summer when I focused more on speed, were out of reach, though.
I knew you had something up your ultra sized sleeves when reading the title
really good cotent!!!
More shirts please Philly ❤
Watching as I’m stretching for my half in a couple of hours.
Hi! Great video! Isn’t this type of training a risk for your Achilles? Love your channel!
Where is your jumper from!!
Wow. Ur awesome.❤
Very helpful video 😍 where are your sunglasses from?!
phily 💞
Excellent as ever, I see a lot of people referring to "Lactate turn point" recently is there a way for someone not a flashy professional such as yourself and just the ordinary "layrunner" to find out where this turnpoint is?
Hi Phily/Daniel, does your code work internationally?? I am interested in the shokz headphones.
Did a 10K TT this morning and broke 40 min for first time (39:11 to be precise) I now feel compelled to tell as many people as possible 😂
Up until this week, i have never been able to run 10k non stop, I have had to jeff it. On wednesday i went out on what was supposed to be a 5k training run, but i continued on cos i felt good and ended up at 10k, and had taken almost 2 minutes off of my PB, I went for another 10K today and took off almost another 1 minute. This week i have taken almost 3 minutes off of my 10K PB in training runs where i have not particularly pushed it. I am super stoked, I also vlogged the run too, which made it even more surprising. I am editing the video this weekend to hopefully have it posted by Wednesday. Oh and i was also dancing and singing whilst running (the locals must have thought what is this idiot even doing????? 🤣😂🤣😂
David Roche evens speaks about a fast 5k for ultras… that’s fascinating.
You’re right the smaller distance is per Terrace for the bigger one. My coach wants me to and I’m doing getting ready for 100 mile race but he wants me to drop my 1 mile in time pretty far a little bit down. Is it before we even start ultra training this year, so it’s a whole different approach for me because I’m thinking alters you just go slow and walk and run buthe’s got a whole new plan and I was like OK but running strength he told me he’s running strength
I need to know where that sweater is from
How much time should the final 10k test run or 10k race be, before your marathon? Just before starting the marathon training block (12-18 weeks) or closer to the marathon?
Update: you pretty much answer my question at the end of your video. Thanks and all the best.
Great vid! Training for a marathon by doing 10k work as well. How many miles will you get out of a pair of Cloudboom Strikes? I am reluctant to use mine too much for training as well as race day
What jacket are you rocking???
Just look at the Olympics 10k and marathon women's. Go Phily
PHILLY!! Question for you..... How do you manage your training if you get a stinker of a cold? 🤧😪
What the heck is with people running the wrong way round the track? It happens ay my local track too. So irritating!
Was that a Ben Is Running cameo @10:14 ?
I call that sticky rain.
How do you keep track of your reps, especially when doing 20-24? Just wondering, because I am TERRIBLE with keeping count while working out lol
Probably a workout setting on her watch. It’ll do the counting for you!
Ahhh that makes sense!
makes sense. mhmm.
Why you don’t upload Your all trainings on Strava ?
Is this the same for a half complementing your marathon performance?
Do you record HR after sprints and after rests?
Also, what is your run the day before and after the speed work?
can we do this for a better HM?
So it seems that I've been running my "threshold interval" a bit too fast. I've been using my 10K race pace for the sets. Maybe I'll just slow it down and put more reps then.
@@pepessz32 not necessarily.. if your 10km race pace is close your Lactate turn-point it may well be correct, runners who are running the 10km in an hour or so often find this!
@ wow that's so spot on. My recent 10K PB was indeed 58 mins.. thanks!
The upper body looks a bit tight on these repeats. Arms held up pretty high.
How do I know what my 400m pace should be?
Question regarding paces...if my 10K A race is about 13 weeks away, am I training at my goal race pace or building up to it with a certain starting point? (Apologies if this was stated during the video)
@PhilyBowden Just wondering if you have any opinions on which is better, time-based or distance-based intervals? This spring and summer for my 5 and 10 km training blocks I was using distance-based VO2max, tempo, race pace and interval sessions, i.e, 400m, 800m, 1km, etc. Except for hill intervals which were always 1 minute on, 2 minutes recovery. Does it even make a difference or is it just preference?
*signs up to 10k race* 🏃♀
10k is all above LT2, which helps pull LT2 higher. It also help extend your time to exhaustion, how long you can stay above LT2. So in simple terms, allow you to run faster at marathon effort since you have more room before hitting LT2, and then once you hit 32k you can start to tip into and beyond LT2 and hold that to the finish because you have worked on extending your TTE.
WERE NOT SORRY
Note to self- don't do this session in the middle of storm burt 😢
100k, let's get this number! Subscribe, and tell your running friends! Send the link!
You could hide Daniel in your jumper sleeves
Is that cat a Russian Blue?
Phily PLEASE straighten your picture frames it is killing me x
The 10K is the best quantity of Ks!
There is always a guy running the wrong way round in lane 😂. Got 1 at every track 🙈
It’s important to switch it up for injury prevention. Just be respectful
The short blonde hair looks so cool on you. It's making me want to grab a pair of scissors