4 weeks in to this plan now, with some small deviations. All out effort today and took my parkrun PB down from 23:26 to 22:49, super pleased! Long way to go until I can match my years old treadmill 20:57, eek. Thanks for the plan, really keeping me disciplined. p.s. Plan completed and PB down to 21:59 now, this went much better than I ever expected.
Finished this plan with my race today. At my last race on Aug 28th, I ran a 32:20. Today, Oct 29, I finished in 29:25! Thanks so much for sharing this plan. I can hardly believe the difference 8 weeks made!
I don't know what kind of crazy magic this plan is or whether it's the simple fact of having a training plan for running, but I love running more then ever, run 4 instead of 3 miles now (3 weeks in) for the 35 EZ runs and can just shout out a big fat THANKS TO YOU PHILY!!!
Thankyou phily I'm going to start this tomorrow to try and get back to my parkrun pb of 22.38 (currently running about 24.30) . You are a natural on the screen by the way 😊
Loved the video Phily 😀 my long run day is Monday10-16km , then Tue,Wed 8km then Thurs 5km, Fri rest day, Sat parkrun 😀 Sun rest, I do this every week 🙈 I just love parkruns, Woolacombe this week, “The dune of doom” 🤣 hope your running goes from strength to strength 🥰
Hey! Tysm for the plan so excited to get started! Before week 1 my PB 5k is currently 29.01. Currently resting after West London Half Marathon and in a few weeks I’m gonna get stuck into this plan and will update this with improvements along the way! Thank you so much!
Whats ur goal pace for ur 5k ?, what ever that is break it down into 500s then you’ll get what ur pace has to be for 200 500 600 800 metrrs to hit that time in ur 5k
I think it would be great if you could do a video on 'when do you need a coach', it's something I've wondered about for a while but never really found any content on it. My thoughts are most people agree - A template/ generic plan (like couch to 5k) is perfect for a brand new runners, a personalised coaching plan is perfect for an Elite runner, but where is the change over point? What signs should someone look out for to say they would benefit (get their moneys worth) from a coach. I've had a coach for 2 years now and have gone from 19:30ish 5k to 16:26, it sort of happened naturally as he coached some of my friends and I just tagged along to start with. Then next thing I knew I was doing 60-80 mile weeks...
It is bit like you described it. If you are already a quick runner men about sub 20/21 and women about 23/24 around that. When you really want to improve from it and you don't get any different results from you current approach.
This was the first video of yours I watched, now I'm a regular fan! I'm just climbing out of a running slump, and re-watching this for a bit of inspiration and motivation. 💪😃🏃♀️
So much thanks! I just run 5km and I got a pb-27 minutes 42 seconds ❤ It’s not 8 weeks because I was so tired when I followed your plan for 6 weeks and then I took a 7 days off just to get more rest from running-up and down. I started a new 8 weeks plan last Monday, keep running!
Hi thansks for making such an actionable video. I've just started my week1🎉. One doubt, what would be the rest time between the 2 interval sessions eg once done with 4X400m, how long to rest before the and 4X200m laps ?
I have 8 weeks until my 5K and will definitely try this plan! Never followed any formal plans in the past, just hoping to be able to stick with it as best as possible with my job and toddler. Previous 5K PB is 27:17, shooting for sub 26! Thank you and hope all goes well!
Just finished my race this morning that I implemented your 8 week training plan for and...I got a PB!! And under 26 minutes longer I hoped, 25:40! Thank you so much not only for this plan but for the content you put out and being yourself! You're an amazing person and a hilarious one at that!
@@jason.rams4 this is awesome! Well done Jason I’m so pleased for you and I’m glad the training helped.. but you did all the hard work 💪🏼 thanks for your support as well 🥰
Thanks for the video! I finished my couch to 5k a few weeks ago and wondered how to go about improving my speed. I got a 5k coming up soon so this very helpful! :)
Hi Phily. First of all I want to say that I love your videos. They are full of energy and also humor. I will try out your 5km plan in the winter time. At the moment I am focusing on my marathon training for the marathon in Chicago and New York. By the way. I did the marathon in Valencia twice. I really can recommend this one for you. A great marathon on a great course. Greetings from Germany.
Hi Hans, thank you so much, I’m glad you enjoy the videos 😄 so jealous you’re doing Chicago and New York - both on my bucket list! Valencia I hope to do soon too!
Agree with Andrew, shifting the days forward one would be simplest, so long as the ParkRun isn’t eyeballs out every week! You could swap Fri and Sat too but you’d have your two rest days closer together so the rest of the week would be more days back to back which can be hard on the legs - depends what you’re used to
Awesome video. Thank you for this!! I’m excited to improve on my 23:35 time, just started in February with my 5k love affair and this will help loads!!
Loved this plan Phily! I gave it a go in the summer, started at 22.24 OTR. By halfway I was down to 21.04 on a track. Sadly the race I had planned at the end to see how far I’d come got cancelled. BUT… earlier this month, teamed up with Dizzy (my Dalmatian running partner!), we did a sub 20 cross country 5k! We’re going after sub 19 in the first part of 2023 now!!!
@@thatspottydogruns wow great job!!!! I’m just beginning my running journey (haven’t ran like this in 15 years) working on sub 20 5k right now, started at 24, now just broke 21. So I think it’s possible if I start an actual running plan!!
Hi Phily, great video and you're an amazing runner. I'm looking to break 17 minutes for a 5k, currently around 17:20 on a good day, and on the right course. Is there anything you would recommend I did in addition to this plan?
I’d started a plan a few weeks ago but worried about overtraining. I’ll tear it up and start again with yours…! :) I play tennis 3 times a week as well do I not run on those days or ok if they are ez days? Good luck with the channel and the coaching 💪
Thank you for this plan, Phily! 🤩 Cant' wait to see more coaching content from you!!🙈 I was also wondering : do you think it's possible to replace s&c with a swimming or climbing session ? How would you integrate that into a running plan ? Have a nice day 😋
My guess would be not really as none of those condition the legs the way running requires. If you got to go for one of those though it would be climbing for me.
My current pb is about 22:30 and I would love to get under 20mins in the next 12 months. There are alot of easy runs in this program - would it not be better to have another tempo or speed session instead of one of the easy runs each week? I know Phily will know infinitely more about running than me, but I'm struggling to understand why there's so little speed work.
Phily thanks for the video ! I'd like to give this a try (I am stuck at 25' for a 5K), the link to the pdf doesn't seem to work any more. Could you fix it ? Thank you ! - Jean from Hong-Kong.
This looks like a really good plan, may well follow this after my October marathon! Just a heads-up: on the pdf version your week 7 Tuesday interval session has 2x6000m rather than 2x600, what a horrid session that would end up being 😂
Aha oops.. thanks for pointing that out, is now fixed! Definitely more of a half marathon session that! Good luck with the marathon and recover well from it before jumping back in
Any chance an S&C video also a warm up video for the tempo sessions to go with this plan , I am coming off a long knee injury from doing sessions wrong. Thanks, keep up the good work!
Well done Phily, another great video. As soon as I'm back into it after a current injury I'll be trying this plan. I assume there's a 'money back guarantee' if it doesn't work? 😜
Just brilliant! Love your energy, enthusiasm and knowledge. Id love to know your thoughts on the 10K. I'm after breaking 40 (PB 41:34) Keep up the great work, Philly 🙌🙌💪
Try the same plan Paul? I had a 4 week plan for 10k in my channel and smashed my PB on 10k out the park with a sub 38 minute! Almost 2 minutes off with just 4 weeks training.
Thanks Paul, I’ll work on a 10k free plan at some point, but yeah I’d say the reps would need to be longer, and maybe up the mileage of the runs too, just making sure it’s not more than 10% more than you’re doing now as a starting point
Very nice, I'm currently training for a 10k with Garmin coach, But I will try this one after that seems very nice!!! But I would like to switch the long run to Saturday.
awesome vid Phily, nice and easy to follow :), if i wrote it out like you did, no one would have a clue what id wrote, (awful hand writing) next stop 10k 🤘
Philly, just to help you get your business going: consider collecting email addresses to use for marketing and a email newsletter… But this content is genius. Thank you sooooo much
Great video, so much common sense in this plan compared to some generic plans that focus to much on the specifics and not enough on the overall picture. I’ll give it a go as I’m coming back from some time off. Thoughts on substituting one of the easy runs each week for an easy bike ride of the same time?
Thank you so much that’s good to hear! Absolutely please do switch in for the bike, evil me says you should add 10-20% extra mins for the bike substitute as it’s not as intense as running, but don’t feel you have to 😉
Looking forward to seeing what coaching you will be offering. I’d love to get under 17 for 5000m/5k by the end of August and I’m sure you’d be able to get me there with some guidance using your experience and expertise.
I'm in week three of your 8-week training plan and it's going great except I'm not able to do long runs on the weekends due to my toddlers schedule. Is there any way I'm able to fit that in during the week or replace one of the runs with the long run? What would you suggest? Thank you!
Last Sunday I registered a 20:04 PB 5k from a 20;50 previous time , races truly boost your run experience , and sleep is so so important😊🙏, great content keep it up🎖️⚡
Another great video Philly , always enjoy the videos with the humour and insight into your training and racing programs. I’m currently training for a 5k. The plan is to get under 21 mins. Quick question my cadence is in the high 190’s to 200. I’m only a little fellow 5ft 3. Is my cadence an issue or not. Thanks.
Thanks Neil! I can’t see your cadence being an issue (though I’m not a mechanics expert). I’m 5ft 3 (and an extra 3/4 an inch..) and my average cadence on my easy long run today was 183, max was 200. Most important thing is that your foot is landing underneath you rather than far infront as that’s over-striding and can cause issues. Always useful to get a friend to record a video side on and you can slow it down to see. Good luck with the 5k!
Quick update on my 5k race. I followed the last few weeks of your training plan. As I said I was hoping for sub 21. RESULT. 20:26. Thanks Philly for your help and inspirational and very humorous videos.
Great video Philly! Also, just seen that you're racing the Podium 5k, best of luck!! Out of interest, would you still be recommending that number of rest days for someone in the 18 minutes for 5k? It's more than I've ever had suggested (I tend to run 6 days/week), thinking of following this to see if I can get low 18's/sub-18 from a current 18:45 PB!
Despite running 6 days I would have assumed the volume on this plan would be way to low to support any improvement on your 18:45. How long is your long run and weekly volume (time or mi) currently? It looks a bit light on for me and I’ve only managed a mid 23 5k in training the other week, currently doing 55+km a week (just under 6hrs) 20km/2hrs long run, on 5 days of running.
@buffaloj0e I tend to do about 40-45 miles a week (10 mile long run), but I also do a # of walking and cycle ~14 miles per week. I've not really been specifically training for a 5k, but I think I could definitely do with actually starting to pick up some tempo runs!
Wow for sure a little more running will have you improve your PB. I walk in my 2 test days and have just started trying to get a little time on the bike as well. I’m halfway through a half marathon training plan and I think the tempo runs have really helped my pace.
You could definitely go down to one rest day if that’s what you’re used to.. or even one every 2 weeks. It may work better just to sub the session in and keep your normal weekly mileage, and maybe add something a little faster at the weekend or pickup the middle of the long run, if you’re used to higher intensity/mileage
@@PhilyBowden thanks for the response! Think I'll give it a go once I get past the interclub this week. Looking forward to structuring my sessions a bit more.
Once the IT Band issue gets better I'm gonna try this training plan. I'm still slow as fuck, but I wanna get under a 30 minute 5k! Injuries are holding me back, so I guess I need to do better warm ups, strength training en cooldowns and lower the volume for the time being. Being a heavy overpronator could contribute, but the latest literature kinda contradicts the whole stability/motion control shoes walhalla xD(and I can lose about 20 pounds of weight).
Best thing I can recommend is seeing a physio that specialises in runners - top thing that’s kept me on my feet and able to attack my training plan, good luck!
@@PhilyBowden Sounds like a good idea, I’m new to the scene and rookie mistakes have been made. Thanks for taking time to reply and inspiring people with your content!
This looks good. But I cannot help myself...one one of the rest days I am probably going to do some upper body weight training....I want to be fast but still look good shirtless.😂
Hello, thank you for good running content) I followed 11 weeks 5k plan, and got leg injury on week 10, a little upset but still optimistic about race day. Should I finish this plan despite injury after shifting last week trainings till recovery? Thanks in advice!
I’d be carefully training through any kind of injury, you’re better off giving it the time it needs to heal rather than starting back when it’s not ready, especially in a race. Hope it clears up soon
in place of intervals of 400m, 600m and so on, can't I do them for time instead? I wouldn't pace myself correctly for those distance knowing me, but I could do like 2, 3 or 4 minute intervals
I thought of trying the 5k plan aswell.. but it only has 5 runs and 2 rest days per week. Should you do not do any stability work during that training period? Or can I do that on top of the runs or on the rest days? Also, I most of the time I go to work by bike, which is 15k per way. I might take the train a little more often, as winter is coming, but how would that effect the training plan? I obviously don't race to work, but in the end, that is kind of a workout too.
You can subsitute one easy run with your daily cycling. Don't forget to ad it to you schedule as soon as you ride less then ride days to work. That would be my choice.
6 x 800 is just 400 more in terms of volume. Still a great session but you don’t get the faster pickup by dropping down to shorter reps towards the end of the session which is a great way to develop your speed and practise running faster on tired legs -e.g. for a fast finish at the end of a race. Nothing wrong with 6 x 800 though!
Great advice. If I'm already running easy for 70km / 7 hours / 5 days a week should I bring my mileage down to follow a plan like this or maintain current levels and just change the workout days? It takes a while to build the mileage without injury so don't want to lose too much.
Definitely don’t bring your mileage down, that’s worth hanging on to! I’d just switch in the session days and follow the essence of the plan but along what you’re used to, so if your easy runs are 50 mins for example that’s fine, you can also increase the warm up/cool down if you like too. Maybe bring your mileage down a little the week before the race (maybe 65k, and then 55k for race week to try and feel a bit fresher in the legs
4 weeks in to this plan now, with some small deviations. All out effort today and took my parkrun PB down from 23:26 to 22:49, super pleased! Long way to go until I can match my years old treadmill 20:57, eek. Thanks for the plan, really keeping me disciplined.
p.s. Plan completed and PB down to 21:59 now, this went much better than I ever expected.
Your old parkrun PB of 23:26 is exactly my 5k pb. Just thought it was a funny coindicence
Me too I’m stuck on 23:32 😢
Finished this plan with my race today. At my last race on Aug 28th, I ran a 32:20. Today, Oct 29, I finished in 29:25! Thanks so much for sharing this plan. I can hardly believe the difference 8 weeks made!
That’s amazing well done!! You’ll have to try the 10k one next 😉
I don't know what kind of crazy magic this plan is or whether it's the simple fact of having a training plan for running, but I love running more then ever, run 4 instead of 3 miles now (3 weeks in) for the 35 EZ runs and can just shout out a big fat THANKS TO YOU PHILY!!!
Aye that 35 minute easy jog is still no joke. 😂 Beginner distance runner so I thank you for your content!
Looks outside... Torrential rain BUT no volcano erupting... Damnit Philly!!! Pulling on shoes now... OOoooh WAIT it's a REST DAY!!!!! HahAHahahHHAHHaHAaa!! 😁
Hahaha that’s the vibe right there!
Amazing video and super helpful. And for a bonus point, I've never seen anyone using a sandal as a paperweight 😂 thanks Phily 🥳
Thank you Philly did my first ever 5k with a PR of 27:30 🎉🎉🎉
Thankyou phily I'm going to start this tomorrow to try and get back to my parkrun pb of 22.38 (currently running about 24.30) . You are a natural on the screen by the way 😊
@jochippyy, how's it going?
All good
How’s your time these days?
Unfortunately I'm injured with piriformis in my hip😭
Loved the video Phily 😀 my long run day is Monday10-16km , then Tue,Wed 8km then Thurs 5km, Fri rest day, Sat parkrun 😀 Sun rest, I do this every week 🙈 I just love parkruns, Woolacombe this week, “The dune of doom” 🤣 hope your running goes from strength to strength 🥰
Hey! Tysm for the plan so excited to get started! Before week 1 my PB 5k is currently 29.01. Currently resting after West London Half Marathon and in a few weeks I’m gonna get stuck into this plan and will update this with improvements along the way! Thank you so much!
This is good. I wish you went into more detail on how to find your different paces for 200, 400, 600 and 800 honestly.
Whats ur goal pace for ur 5k ?, what ever that is break it down into 500s then you’ll get what ur pace has to be for 200 500 600 800 metrrs to hit that time in ur 5k
Started yesterday just North of Seattle WA, looking forward to great results!!
I think it would be great if you could do a video on 'when do you need a coach', it's something I've wondered about for a while but never really found any content on it. My thoughts are most people agree - A template/ generic plan (like couch to 5k) is perfect for a brand new runners, a personalised coaching plan is perfect for an Elite runner, but where is the change over point? What signs should someone look out for to say they would benefit (get their moneys worth) from a coach. I've had a coach for 2 years now and have gone from 19:30ish 5k to 16:26, it sort of happened naturally as he coached some of my friends and I just tagged along to start with. Then next thing I knew I was doing 60-80 mile weeks...
It is bit like you described it. If you are already a quick runner men about sub 20/21 and women about 23/24 around that. When you really want to improve from it and you don't get any different results from you current approach.
This was the first video of yours I watched, now I'm a regular fan! I'm just climbing out of a running slump, and re-watching this for a bit of inspiration and motivation. 💪😃🏃♀️
So much thanks! I just run 5km and I got a pb-27 minutes 42 seconds ❤
It’s not 8 weeks because I was so tired when I followed your plan for 6 weeks and then I took a 7 days off just to get more rest from running-up and down.
I started a new 8 weeks plan last Monday, keep running!
How’s your time now!!
0:55 it makes total sense: you already need to have a 5k PB in order to be able to smash it :)
Hi thansks for making such an actionable video. I've just started my week1🎉. One doubt, what would be the rest time between the 2 interval sessions eg once done with 4X400m, how long to rest before the and 4X200m laps ?
This is so helpful! Thank you!! Going to work my way through this while patiently waiting for the 10km drop!
Good luck and enjoy!! 😄
I have 8 weeks until my 5K and will definitely try this plan! Never followed any formal plans in the past, just hoping to be able to stick with it as best as possible with my job and toddler. Previous 5K PB is 27:17, shooting for sub 26! Thank you and hope all goes well!
Best of luck with it!
Just finished my race this morning that I implemented your 8 week training plan for and...I got a PB!! And under 26 minutes longer I hoped, 25:40! Thank you so much not only for this plan but for the content you put out and being yourself! You're an amazing person and a hilarious one at that!
@@jason.rams4 this is awesome! Well done Jason I’m so pleased for you and I’m glad the training helped.. but you did all the hard work 💪🏼 thanks for your support as well 🥰
Thanks for the video! I finished my couch to 5k a few weeks ago and wondered how to go about improving my speed. I got a 5k coming up soon so this very helpful! :)
That’s great to hear! Hope this helps 😆
Hi Phily. First of all I want to say that I love your videos. They are full of energy and also humor. I will try out your 5km plan in the winter time. At the moment I am focusing on my marathon training for the marathon in Chicago and New York.
By the way. I did the marathon in Valencia twice. I really can recommend this one for you. A great marathon on a great course. Greetings from Germany.
Hi Hans, thank you so much, I’m glad you enjoy the videos 😄 so jealous you’re doing Chicago and New York - both on my bucket list! Valencia I hope to do soon too!
A nice simple training plan to follow 👌
Website is looking good, for a soft release 😃
Thank you 🙏🏼
Will follow your recommendations. Thanks
I like your program this will change my 5k training alot you will see your fruit soon.
Sounds good! Quick question: How would you adapt this to include a Saturday parkrun every week? Swap Friday with parkrun on Saturday?
I'm thinking similarly - I'll probably just bring the days of the week all forward by one, so rest days are Tuesday and Friday
Depends if you you are going all out on the parkrun or taking it easy? I used to incorporate the parkrun as part of my long slow runs. Make sense?
Agree, shift the days - Monday to Sunday just doesn't fit for me, so my training week is Thursday to Wednesday 🤷🏼♀️
Agree with Andrew, shifting the days forward one would be simplest, so long as the ParkRun isn’t eyeballs out every week! You could swap Fri and Sat too but you’d have your two rest days closer together so the rest of the week would be more days back to back which can be hard on the legs - depends what you’re used to
Run the parkrun as part of an easy run. Perhaps use it as a benchmark time trial once every 6 weeks. Volunteer week 7
Awesome video. Thank you for this!! I’m excited to improve on my 23:35 time, just started in February with my 5k love affair and this will help loads!!
Love it, the 5k is such an accessible distance! Hope it works for you!
Loved this plan Phily! I gave it a go in the summer, started at 22.24 OTR. By halfway I was down to 21.04 on a track. Sadly the race I had planned at the end to see how far I’d come got cancelled. BUT… earlier this month, teamed up with Dizzy (my Dalmatian running partner!), we did a sub 20 cross country 5k! We’re going after sub 19 in the first part of 2023 now!!!
That’s awesome, congrats!! You’ll have to try the new 10k plan and let me know how you get on with that too!
@@PhilyBowden thanks!! Oooo yeah, 10k training plan sounds interesting. Saw the video for that, absolutely love all of them btw!!
You get that sub 19???
@@zjcollins90 18:07 cross country with Dizzy now - 18:57 on the track dogless 😁
@@thatspottydogruns wow great job!!!! I’m just beginning my running journey (haven’t ran like this in 15 years) working on sub 20 5k right now, started at 24, now just broke 21. So I think it’s possible if I start an actual running plan!!
Wonderful!! I have to use this
Hi Phily I’m gonna try this plan tomorrow, my current 5k running was 30.00, hope I could pb down to 26.50
How’s your time these days?
Thanks a lot for these plans 🙏🏼
Thank you. This is exactly what I need right now. :)
🥰
Hi Phily, great video and you're an amazing runner. I'm looking to break 17 minutes for a 5k, currently around 17:20 on a good day, and on the right course. Is there anything you would recommend I did in addition to this plan?
I’d started a plan a few weeks ago but worried about overtraining. I’ll tear it up and start again with yours…! :)
I play tennis 3 times a week as well do I not run on those days or ok if they are ez days?
Good luck with the channel and the coaching 💪
Thank you for this plan, Phily! 🤩 Cant' wait to see more coaching content from you!!🙈
I was also wondering : do you think it's possible to replace s&c with a swimming or climbing session ? How would you integrate that into a running plan ? Have a nice day 😋
My guess would be not really as none of those condition the legs the way running requires. If you got to go for one of those though it would be climbing for me.
My current pb is about 22:30 and I would love to get under 20mins in the next 12 months. There are alot of easy runs in this program - would it not be better to have another tempo or speed session instead of one of the easy runs each week? I know Phily will know infinitely more about running than me, but I'm struggling to understand why there's so little speed work.
you'll be an amazing coach
Aww thank you I hope so!
Phily thanks for the video ! I'd like to give this a try (I am stuck at 25' for a 5K), the link to the pdf doesn't seem to work any more. Could you fix it ? Thank you !
- Jean from Hong-Kong.
Did my first 5k in 3 years of no running today and managed a 22:49 I need to get back into it and see what I can do
Hi, hello
my pb is 25:04 I also need to be consistent and I hope for sub 20 in 2 years hopefully
@@BcI2how are you doing now a year or so later???
This looks like a really good plan, may well follow this after my October marathon! Just a heads-up: on the pdf version your week 7 Tuesday interval session has 2x6000m rather than 2x600, what a horrid session that would end up being 😂
2x6km is such fun with a 1 minute recovery, yes? 😉
Aha oops.. thanks for pointing that out, is now fixed! Definitely more of a half marathon session that! Good luck with the marathon and recover well from it before jumping back in
@@PoetWithPaceSound great if going for a half marathon
@@paxundpeace9970 oh yes!
Any chance an S&C video also a warm up video for the tempo sessions to go with this plan , I am coming off a long knee injury from doing sessions wrong. Thanks, keep up the good work!
Hi! phily great vid🥰 im abit confused about the 20 minute tempo. Could u please explain abit more.
Well done Phily, another great video. As soon as I'm back into it after a current injury I'll be trying this plan. I assume there's a 'money back guarantee' if it doesn't work? 😜
Haha money back yeah.. because it’s free 😂
Thanks for the vid, gonna do this plan!! Also can I request a half marathon plan pls 😇😇
Enjoy and let me know how it goes! Ooh maybe at some point 😉
So much time for the buttery biscuit base reference
Haha thank you I’m glad you appreciated it 🤪
Thank you for this 💓🫶🏼
Thank you for the plan, looks achievable
Just brilliant! Love your energy, enthusiasm and knowledge. Id love to know your thoughts on the 10K. I'm after breaking 40 (PB 41:34) Keep up the great work, Philly 🙌🙌💪
Try the same plan Paul? I had a 4 week plan for 10k in my channel and smashed my PB on 10k out the park with a sub 38 minute! Almost 2 minutes off with just 4 weeks training.
Thanks Paul, I’ll work on a 10k free plan at some point, but yeah I’d say the reps would need to be longer, and maybe up the mileage of the runs too, just making sure it’s not more than 10% more than you’re doing now as a starting point
Thanks Phily, super helpful
I’m going to start this plan tomorrow. Can you tell me what type of strength and core exercises you like to do?
Very nice, I'm currently training for a 10k with Garmin coach, But I will try this one after that seems very nice!!! But I would like to switch the long run to Saturday.
Yeah you can definitely switch the days around to suit your usual schedule
awesome vid Phily, nice and easy to follow :), if i wrote it out like you did, no one would have a clue what id wrote, (awful hand writing) next stop 10k 🤘
Thanks Colin! Hope your running adventures are going well 😁
Philly, just to help you get your business going: consider collecting email addresses to use for marketing and a email newsletter…
But this content is genius. Thank you sooooo much
Thank you, but am one step ahead.. this is already on the website 😉
Great video, so much common sense in this plan compared to some generic plans that focus to much on the specifics and not enough on the overall picture. I’ll give it a go as I’m coming back from some time off. Thoughts on substituting one of the easy runs each week for an easy bike ride of the same time?
Thank you so much that’s good to hear! Absolutely please do switch in for the bike, evil me says you should add 10-20% extra mins for the bike substitute as it’s not as intense as running, but don’t feel you have to 😉
I’m doing this, started yesterday. Current 5k pb is 17:07, hoping to dip under 17. I’ll let you know how I get on 👍🏻
Nice one, good luck!
well???
Looking forward to seeing what coaching you will be offering. I’d love to get under 17 for 5000m/5k by the end of August and I’m sure you’d be able to get me there with some guidance using your experience and expertise.
Thanks Phil, hopefully have this up and running in a couple of weeks!
Thanks Philly. WK 3 track session has 20x200m on the pdf.
Aha thank you, fixed it!
I'm in week three of your 8-week training plan and it's going great except I'm not able to do long runs on the weekends due to my toddlers schedule. Is there any way I'm able to fit that in during the week or replace one of the runs with the long run? What would you suggest? Thank you!
Love it !
not plannig to run a 5 k too soon but god damn this was a good
video !!!
Hi Phily, would it work doing strength and conditioning on the rest days?
Last Sunday I registered a 20:04 PB 5k from a 20;50 previous time , races truly boost your run experience , and sleep is so so important😊🙏, great content keep it up🎖️⚡
Yes sleep is absolutely key! Great time.. so close to that sub 20 I can feel it coming soon!
Another great video Philly , always enjoy the videos with the humour and insight into your training and racing programs.
I’m currently training for a 5k. The plan is to get under 21 mins. Quick question my cadence is in the high 190’s to 200. I’m only a little fellow 5ft 3. Is my cadence an issue or not.
Thanks.
Thanks Neil! I can’t see your cadence being an issue (though I’m not a mechanics expert). I’m 5ft 3 (and an extra 3/4 an inch..) and my average cadence on my easy long run today was 183, max was 200. Most important thing is that your foot is landing underneath you rather than far infront as that’s over-striding and can cause issues. Always useful to get a friend to record a video side on and you can slow it down to see. Good luck with the 5k!
Quick update on my 5k race. I followed the last few weeks of your training plan. As I said I was hoping for sub 21. RESULT. 20:26. Thanks Philly for your help and inspirational and very humorous videos.
Them socks/slider combo 😎😎
Style > everything 😉
Can you do an advanced half mara program? Eg 80-100km week?
Fab video as always Phily. All the days are to time apart from sessions. What times you suggest all out instead of the 200m, 400m, 600m etc?
Thank you 🙏🏼 so if you wanted to run the whole thing to time, I’d say try 45 secs for 200, 1:40 for 400, 2:30 for 600 and 3:30 for 800
@@PhilyBowden thank you Phily!
Thank you, Phily! Are you going to run group coaching sessions or just 1:1?
It’s going to be virtual online coaching, so 1:1 individualised training plans and support ☺️
The link doesn't work anymore, but I have pen and paper! I will be using to hopefully PB my 5k in 9 weeks!!
Great video Philly! Also, just seen that you're racing the Podium 5k, best of luck!!
Out of interest, would you still be recommending that number of rest days for someone in the 18 minutes for 5k? It's more than I've ever had suggested (I tend to run 6 days/week), thinking of following this to see if I can get low 18's/sub-18 from a current 18:45 PB!
Despite running 6 days I would have assumed the volume on this plan would be way to low to support any improvement on your 18:45. How long is your long run and weekly volume (time or mi) currently? It looks a bit light on for me and I’ve only managed a mid 23 5k in training the other week, currently doing 55+km a week (just under 6hrs) 20km/2hrs long run, on 5 days of running.
@buffaloj0e I tend to do about 40-45 miles a week (10 mile long run), but I also do a # of walking and cycle ~14 miles per week. I've not really been specifically training for a 5k, but I think I could definitely do with actually starting to pick up some tempo runs!
Wow for sure a little more running will have you improve your PB. I walk in my 2 test days and have just started trying to get a little time on the bike as well. I’m halfway through a half marathon training plan and I think the tempo runs have really helped my pace.
You could definitely go down to one rest day if that’s what you’re used to.. or even one every 2 weeks. It may work better just to sub the session in and keep your normal weekly mileage, and maybe add something a little faster at the weekend or pickup the middle of the long run, if you’re used to higher intensity/mileage
@@PhilyBowden thanks for the response! Think I'll give it a go once I get past the interclub this week. Looking forward to structuring my sessions a bit more.
Once the IT Band issue gets better I'm gonna try this training plan. I'm still slow as fuck, but I wanna get under a 30 minute 5k! Injuries are holding me back, so I guess I need to do better warm ups, strength training en cooldowns and lower the volume for the time being. Being a heavy overpronator could contribute, but the latest literature kinda contradicts the whole stability/motion control shoes walhalla xD(and I can lose about 20 pounds of weight).
Best thing I can recommend is seeing a physio that specialises in runners - top thing that’s kept me on my feet and able to attack my training plan, good luck!
@@PhilyBowden Sounds like a good idea, I’m new to the scene and rookie mistakes have been made. Thanks for taking time to reply and inspiring people with your content!
Hi Fhily 👋
This looks good. But I cannot help myself...one one of the rest days I am probably going to do some upper body weight training....I want to be fast but still look good shirtless.😂
Great vid👍 but out of interest as i ordered 1 what does your artiken bracelet say?
Mine was brought back from Kenya from a pal 7 years ago, just says my name and the union flag, think it’ll be fully broken in a week or two though 🥲
Hi, the link to the training plan isn’t working.
Hello, thank you for good running content) I followed 11 weeks 5k plan, and got leg injury on week 10, a little upset but still optimistic about race day. Should I finish this plan despite injury after shifting last week trainings till recovery? Thanks in advice!
I’d be carefully training through any kind of injury, you’re better off giving it the time it needs to heal rather than starting back when it’s not ready, especially in a race. Hope it clears up soon
What is 4x400? 2x400? Sorry, I'm new to these terminologies.
Just a quickie, is there any recovery between the sets of intervals or is it just 90 sec? thanks Ian
Same recovery between sets as what you do in the set you’ve just finished, so yes 90 basically
Is there's a plan for 12 month please
in place of intervals of 400m, 600m and so on, can't I do them for time instead? I wouldn't pace myself correctly for those distance knowing me, but I could do like 2, 3 or 4 minute intervals
Yeah absolutely you can do it like that!
I thought of trying the 5k plan aswell.. but it only has 5 runs and 2 rest days per week. Should you do not do any stability work during that training period? Or can I do that on top of the runs or on the rest days?
Also, I most of the time I go to work by bike, which is 15k per way. I might take the train a little more often, as winter is coming, but how would that effect the training plan? I obviously don't race to work, but in the end, that is kind of a workout too.
You can subsitute one easy run with your daily cycling. Don't forget to ad it to you schedule as soon as you ride less then ride days to work. That would be my choice.
Need the 10k one
Soon come!
hi Phily. the week 7 session, how does this compare with say a 6x800?
6 x 800 is just 400 more in terms of volume. Still a great session but you don’t get the faster pickup by dropping down to shorter reps towards the end of the session which is a great way to develop your speed and practise running faster on tired legs -e.g. for a fast finish at the end of a race. Nothing wrong with 6 x 800 though!
🙏
Great advice. If I'm already running easy for 70km / 7 hours / 5 days a week should I bring my mileage down to follow a plan like this or maintain current levels and just change the workout days? It takes a while to build the mileage without injury so don't want to lose too much.
Definitely don’t bring your mileage down, that’s worth hanging on to! I’d just switch in the session days and follow the essence of the plan but along what you’re used to, so if your easy runs are 50 mins for example that’s fine, you can also increase the warm up/cool down if you like too. Maybe bring your mileage down a little the week before the race (maybe 65k, and then 55k for race week to try and feel a bit fresher in the legs
@@PhilyBowden I really didn't expect a reply, thank you so much, you're a superstar! You made my day :)
Well my pb is 19.27……back in 8 weeks 👍
That’s a decent time already, hope this isn’t too ‘light’ a plan for you 🤞🏼
@@PhilyBowden I may tweak it a little while sticking to the principals 👍 could do a video in 8 weeks for a what next?
@@stuart1346How is it going? Any new PB?
ako ni buhatun run te
👌🏾👏🏾
Kilometerage aka k's 😆
The plan is gone!!!!
White socks and sandals - ffs!!!
Parody maybe? 🤔
@@PoetWithPace knotted hankies on the head next!!
@@phillamb8808 whilst on the beach? :-)
That's german isn't it.
weak plan imo, add some hills