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7 Key Workouts to Run a Faster Marathon - Train SMARTER not Harder

Phily Bowden
2024 ж. 19 Мам.
47 629 Рет қаралды
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Here are 7 Key marathon workouts that you need to be putting in your marathon training block to make sure you are prepared for your marathon race. I've also made sure that there is an easier variation of each workout for those who might be a little newer to marathon training workouts.
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Пікірлер

  • I'm digging the new do.

    @daveb1177@daveb11772 ай бұрын

  • I love that you give the quilometers version for the workouts, Phily! Thanks for that! It's all written down here!

    @camilarosa6351@camilarosa63512 ай бұрын

    • You're welcome!

      @PhilyBowden@PhilyBowden2 ай бұрын

    • Was going to say that haha, so appreciated! Love listening to your smooth British English but saves a lot of time not having to go into the converters every 30 sec:D

      @adamleckius2253@adamleckius2253Ай бұрын

  • good tips but i am not there yet 😂 i am running my first half marathon only in November and i am truly dreading and hopeful about it

    @AndriesOutdoor@AndriesOutdoor2 ай бұрын

    • So basically the sane feelings just for a different distance. 😂

      @brokenwarrior895@brokenwarrior8952 ай бұрын

    • you got it!

      @crosscountry7587@crosscountry75872 ай бұрын

    • @@brokenwarrior895 exactly 😂😂

      @AndriesOutdoor@AndriesOutdoor2 ай бұрын

    • Good job I have a similar video with 7 half marathon workouts!

      @PhilyBowden@PhilyBowden2 ай бұрын

    • @PhilyBowden thanks will have a look all the best to you

      @AndriesOutdoor@AndriesOutdoor2 ай бұрын

  • Great insight! I will be watching this on again and again.

    @thereeder5rs@thereeder5rs2 ай бұрын

  • Loved the background color progression. I don't know if you got more backgrounds for your setup or edited the colors after, but it was a nice touch.

    @annacleland-leighton513@annacleland-leighton5132 ай бұрын

    • It's a fun new light we've been using, thanks!

      @PhilyBowden@PhilyBowden2 ай бұрын

  • This honestly could not have come at a better time, thanks Phily! I’m 10 weeks away from my A race and in a bit of a motivation slump. I’ll work these into my current training plan! (btw I also just ordered the green Nessy sunnies, I fully expect them to make me MUCH faster 😂)

    @user-ox5go1gi2b@user-ox5go1gi2b2 ай бұрын

    • Ah amazing, I really hope these are helpful, you'll have to let me know how it goes!

      @PhilyBowden@PhilyBowden2 ай бұрын

  • Thanks a lot for this! I just finished Week 3 of my plan so I have plenty of room to incorporate these. Currently looking at a marathon pace of around 8:45/mile - judging by other distances (thanks for that calculator as well), that’s slower than I could potentially manage, but as it’s only my second marathon, I want to both be careful and to enjoy myself instead of running myself ragged.

    @rjsouthworth5246@rjsouthworth52462 ай бұрын

  • Feels like listening to my professor during my online virtual class! Thanks Phily for this insightful notes and and all. You da best!

    @muhamadhazlan383@muhamadhazlan3832 ай бұрын

  • This just took out so much thinking for me - and also gave me that nervous pre session feeling too. ❤

    @maxdillon2278@maxdillon22782 ай бұрын

  • Absolutely brilliant. Killer sessions

    @jameschaves5723@jameschaves57232 ай бұрын

  • Pure gold. Thanks

    @alanshrimpton6787@alanshrimpton67872 ай бұрын

  • This is pure gold

    @WoodDuck14@WoodDuck142 ай бұрын

  • Excellent video, Will give some of those workouts ago, getting over injury at the moment, thanks 🙏🏃🏽‍♂️👊🏼🌴✌️🥳✅

    @gokiwi2642@gokiwi26422 ай бұрын

  • Thank you for this! Running a hilly half this weekend and then my next marathon isn’t until December so I’ll have a lot of time to try these out after I figure out my HM pace! I’m both scared and looking forward to trying some!

    @leynajeana@leynajeana2 ай бұрын

  • Love the grind

    @TheRunsPod@TheRunsPod2 ай бұрын

  • This is so helpful! Thank you so much phily! I would love to see a half marathon version ❤️

    @meritback5861@meritback58612 ай бұрын

    • We've already made a Half Marathon version, you should be able to find it on my channel :D

      @PhilyBowden@PhilyBowden2 ай бұрын

    • thank you so much!:) @@PhilyBowden

      @meritback5861@meritback58612 ай бұрын

  • Just did the original monster 😮‍💨 it really was a hard one but I did enjoy it :) thanks for the great tipps, Phily 😊

    @gilgaviria1@gilgaviria1Ай бұрын

  • Brilliant, thanks so much for sharing. Looking forward to the "monster" / "revised monster" 😂

    @spou20@spou202 ай бұрын

    • You've got dis

      @PhilyBowden@PhilyBowden2 ай бұрын

  • I can vouch for the OTE stuff - getting me through the bigger sessions in my HM training! I'd been pondering marathoning next year or the year after but, looking at these sessions... second and third thoughts are being had! 😁

    @IainThacker@IainThacker2 ай бұрын

  • Thanks for this 😊

    @lisaratz5574@lisaratz55742 ай бұрын

  • I am running a half marathon in April and aim for a 3:30 in October so this feels made for me, thanks Phily :)

    @clemenslesch@clemenslesch2 ай бұрын

    • Go get 'em!!

      @PhilyBowden@PhilyBowden2 ай бұрын

  • Great advice, thanks 😊

    @christianschobinger1131@christianschobinger11312 ай бұрын

  • Missed a golden opportunity by not calling the revised workout the Mini-Monster. Thanks for all the great ideas, Phily! I’m a coach too, and my athletes and I will be benefiting from some of these workouts this year! #LoveTheGrind

    @thecaptainchas2820@thecaptainchas28202 ай бұрын

  • I understand the value of these numbers and way of training towards a goal time. I just want to strike a blow for running on feelings and how body respond. But I am a trail runner! So maybe I shouldn't comment :D

    @tearunnerslab@tearunnerslab2 ай бұрын

  • Love all these workouts 🤩…maybe not all (maybe not the monster 😂). Thank you 🚀

    @francescabuscicchio3704@francescabuscicchio37042 ай бұрын

  • A really useful video (and perfectly timed as i'm about to get stuck into marathon training for a race 9 weeks away) Most of my 'speedwork' is done separately to the long run (intervals on Wednesday, LR on Saturday) so will need to look into adding some marathon pace sections into my long run. Looking forward to trying some of these ideas out... (er, except the revised/monster, sod that!)

    @dannewton3735@dannewton37352 ай бұрын

  • Cant wait for the new merch! 🎉

    @lucatebrake2540@lucatebrake25402 ай бұрын

  • I did the 10 x 10 long run the other day after seeing Sarah’s video and it was FANTASTIC! So good for practicing nutrition and mental training. Thanks, Phily!

    @HollyDunnDesign@HollyDunnDesign2 ай бұрын

    • Aww this makes me so happy, its a great workout when it goes well!

      @PhilyBowden@PhilyBowden2 ай бұрын

  • First time viewing your channel.. love the info .. will definitely stick around to get more info ... What should my last long run be 3 weeks before my marathon be ?

    @trinichinee6426@trinichinee64262 ай бұрын

  • Very helpful! I’m actually doing your first workout today. 18 miles instead of 17 though. Trying out the new Cielo x1s to see if they will be my marathon day shoe to get me that 2:58:59 this upcoming April

    @joshuaroque6514@joshuaroque65142 ай бұрын

  • Checked out your merch site. Looks great. Love the poses and bet you couldn’t keep a straight face all the time. Anyway, PB Run Club - are you starting one? Hope so!

    @hinezee76@hinezee762 ай бұрын

  • Awesome workouts. Any chance you've done a video on a good warmup? I've heard a lot of folks talk about warm-ups as important, but never actually a solid breakdown of what's "good".

    @robwhite6950@robwhite69502 ай бұрын

  • I love this! Thanks for the info and the pacing tip is gold!! What do you recommend for the last workout/ session of a taper?

    @urena03@urena032 ай бұрын

    • My last workout 10 days out has been 2 x 2 miles at slightly faster than marathon pace off 90 seconds jog and its worked well for me!

      @PhilyBowden@PhilyBowden2 ай бұрын

  • “Running race pace at the end of the marathon” This in itself is the primary difference to how I’m training for my marathon in 12 weeks as opposed to my last two. MP work is going to be bread and butter this time around!

    @lindenellefson8558@lindenellefson85582 ай бұрын

  • Adoro suas dicas de treinos, são os vídeos que mais gosto!

    @marcelomar9728@marcelomar97282 ай бұрын

  • So many numbers and times and paces, makes my head swim.

    @notall1196@notall11962 ай бұрын

  • Thank you again for allowing TRC to try out one of your workouts! I actually tried the 10-10 this morning... although I did shorten it to kms 😁. Since this will be my first marathon, I decided to swap to 10k easy followed by 10k mp.... as my steady pace is actually faster than my target mp (I desperately need to get fitter). 24k done, my longest run to date! Thank you so much for these suggestions!

    @marcusgrainger3329@marcusgrainger33292 ай бұрын

    • Longest run let's go!!! Glad you enjoyed it... if that's a way to describe that session haha

      @PhilyBowden@PhilyBowden2 ай бұрын

  • Love the 10-10. Have done it before. I call it the Half n' Half!

    @nberkel@nberkel2 ай бұрын

  • Gonna try the OTE.

    @iberiksoderblom@iberiksoderblom2 ай бұрын

  • Watched this morning and decided I’m gonna attempt that 8x1 mile and I actually did it I shocked myself thanks so much for the ideas!!

    @amdp2121@amdp21212 ай бұрын

  • Hi Phily, could you please do a video about 10k prep one day ? Us French love to race 10k so it would be great to see what you recommend. Thank you so much and I love your content 💪💪

    @cookies9950@cookies99502 ай бұрын

    • Absolutely!

      @PhilyBowden@PhilyBowden2 ай бұрын

  • Thank you so much for sharing these workouts. I'm 8 weeks away from my next marathon and I think I can try several of them - probably not all of them this time. I'll come back to this video when I've given them a go. The first LR looks like a good option for next weekend's LR. I did 28k easy (17.5 mi) this weekend so next weekend, I could add some MP again.

    @edithgruber2125@edithgruber21252 ай бұрын

    • I did session 1 today but I shortened it a little because the course where I was going to run it, is 24k (15 mi) and not 28k or 17 mi. Also, I had raced a hilly 6k yesterday which made my legs pretty tired. So 4k easy, 4k MP, 4k easy, 8k MP with a gel to practice that, 4k recovery at the end. It went quite well but it was tough to keep up the intensity on the inclines. The race was still in the legs. Great mental training, I had to focus to keep going at the right effort level. Whenever my attention was taken up by something else, kids on the cycle path etc., I had to refocus. Great session, I'm looking forward to trying out some more in a fortnight when it's time for a spiced up LR again.

      @edithgruber2125@edithgruber21252 ай бұрын

  • Excited to try a few of these. You suggested both the 10-10 and Revised Monster as 4-5 weeks out, which one would you recommend doing to find out if your goal pace is too ambitious? I also really appreciate the pacing strategy, thanks.

    @jonedwards8115@jonedwards81152 ай бұрын

  • These are very challenging workouts

    @gcklo@gcklo2 ай бұрын

  • Love the 2/29 launch date for the merch. 😜😀

    @tkldr@tkldr2 ай бұрын

    • I hadn't even realised that haha!

      @PhilyBowden@PhilyBowden2 ай бұрын

  • Do you have any tips for how to estimate paces if your fitness is improving throughout the block? My HM pace has gone from 5:33/km to 5:15/km during this block and now I feel like I have no idea what any of my paces are or what to reasonably aim for in the actual race (50k), I don’t really want to do an all out marathon to determine my new marathon pace because I feel like it will take a lot out of me but struggling to work out a pacing strategy without it!

    @rosiepattison8946@rosiepattison89462 ай бұрын

  • That's what it takes is it. Well that explains a lot.

    @bendigeidfranemmanueljones5694@bendigeidfranemmanueljones56942 ай бұрын

  • Not me sending this video straight to my coach with the caption 'if you ever wake up in a bad mood before you set my week' 😅 Awesome workouts Phily. Can't wait to try some of these out

    @JadeGoesRunning@JadeGoesRunning2 ай бұрын

    • Haha I love that 😅

      @PhilyBowden@PhilyBowden2 ай бұрын

  • Ouch. That monster session looks killer.

    @davidboyce5320@davidboyce53204 күн бұрын

  • Everyone is bit nerves doing negative splits 😅but it will work💪🏼 Great video!!!! I will take your advice for my TOKYO 2024!!!!!❤

    @JRJapaneserunnerinUK@JRJapaneserunnerinUK2 ай бұрын

  • Saludos desde mexico 🏃‍♂️🏃‍♂️🏃‍♂️

    @user-ri2bu8vw7y@user-ri2bu8vw7y2 ай бұрын

  • Hi! I am really interested how you structure your runs after a marathon because after I complete mine I have no idea how much I should rest and when to start training how much etc. There is a lot of talk about marathon blocks but not a lot about what to do after one😅

    @feherpatricia6860@feherpatricia68602 ай бұрын

    • For a marathon I don't run for 2 weeks after and then slowly reverse taper into training again before starting another block. I think Phily has previously said she doesn't run for 12 days post-marathon

      @elisesands8803@elisesands88033 күн бұрын

  • This is really helpful Phily, however my biggest problem is to nail the times. I have huge problems being consistent with the pacing. If I go just a tad faster, I suddenly am half a minute per km faster than prescribed. I have no idea how you and all the other people do it. EDIT: Thank you for adding the superior measurement system. ;)

    @SavageDiarrhea2447@SavageDiarrhea24472 ай бұрын

    • It's an art that's for sure, it comes with time and practise!

      @PhilyBowden@PhilyBowden2 ай бұрын

  • I honestly feel most important run of a marathon block is a 20 miler you get to feel that fatigue feeling i honestly dont get from 18 or less if your doing your 1st marathon and havent experienced the fatigue it can stop even the best of runners in their tracks!

    @phoebeandkaylee7927@phoebeandkaylee79272 ай бұрын

  • Great workouts! Training for my first marathon (Rotterdam) and last weekend we also had a great one: 1km Warm Up 8km at AeT (around MP + 15s) 1km Easy 5km at MP into 1km AeT 4km at MP-5s into 1km AeT 3km at MP-10s into 1km AeT 2km at 1/2 MP into 1km AeT 1km at 10K pace 3km Cool Down Making it 32k and I averaged MP + 8s ... totally wasted

    @bartb217@bartb2172 ай бұрын

  • thanks Phily, when I trained for my first marathon my longest run was only 22km. I am a great believer in substituting distance for speed. There were a lot of 5 and 10km run at 5-5:15m/km including the 2 x 20km long runs. Then when I got to my marathon I had a target time of sub 4hrs and ran the marathon at 5:30 ish and got round in 3:55. Would this work for faster target times? It was a great time saver for me.

    @waynemar11@waynemar112 ай бұрын

  • @Philly, when you calculate marathon pacing, how do you account for elevation gains and losses?

    @yau-kwanyeung5890@yau-kwanyeung58902 ай бұрын

  • Please please do a video like this for 10k or 5k training!!!

    @user-me4vx2qv3c@user-me4vx2qv3c2 ай бұрын

  • fyi the affiliate links in your description don't go to specific items for me, just to categories on the website

    @pianosign@pianosign2 ай бұрын

  • To test whether my stomach can handle particular gels should I stop taking Imodium before a long run? Iv been taking it as worried so then I don’t know if my stomach is fine with gels etc

    @jamesshelley6478@jamesshelley64782 ай бұрын

  • I'm literally aiming for 3:30 in London Phily, are you a mindreader?

    @declan781@declan7812 ай бұрын

  • Is OTE available in the USA? I’ve tried to find it before but no luck. Any idea if they’re planning to become available here?

    @MrAbehr@MrAbehr2 ай бұрын

  • Watched intently and took copious notes. No idea why...after every HM I've ever run I've decided I'm NEVER doing a full! Interesting sessions though...

    @geoffh2560@geoffh25602 ай бұрын

  • Are you doing the cambridge half marathon

    @plumpuddings7333@plumpuddings73332 ай бұрын

  • my steady pace is faster than my marathon pace 😂😂

    @iq_by_0303@iq_by_03032 ай бұрын

  • I really like your hair cut!

    @bubuliiii@bubuliiii2 ай бұрын

  • I do this for training if it’s a flare course but what if you’re running BigSir witch is about 1200 elevation gain ?

    @ob9400@ob94002 ай бұрын

  • Me watching this whose long run is currently 5km lol

    @will_how@will_how2 ай бұрын

    • You gotta start somewhere…hang in there and have some patience, it’ll pay off. I started just running a mile around mile block each morning and, at that time, an eight mile run seemed like something I would never be able to do. I know routinely do 70+ mile weeks and 20+ mile long runs. Just keep progressing and it will come!

      @mattstegall@mattstegall2 ай бұрын

  • Where do we get that shirt?

    @user-vt9rp2bp6d@user-vt9rp2bp6dАй бұрын

  • What does 8k equate to it terms of a %? Just the pace chart is brill, and wondering how it would equate over a ½/10k?

    @brokenwarrior895@brokenwarrior8952 ай бұрын

  • The haircut😍

    @LP-xu5rr@LP-xu5rr2 ай бұрын

  • Any(one) having an opinion on the speed to run on daily trainers while known PR's are achieved on carbon shoes? I tend to add ~10-15 seconds per km to get 'non-carbon PR" but that is just some wild guessing

    @gjsnel8748@gjsnel87482 ай бұрын

  • What, if I have no race experience and training for my first marathon in 17,5 weeks. Running experience I have but bit all over the place. So how do I know what pace? Also I can hold Tempo HR for a HM but as it turns out cannot stay very well in HR2 😳

    @tamarafrom1746@tamarafrom1746Ай бұрын

  • i find it quite easy to hold a pace for 10k but when it comes to marathon it's a whole different.

    @heinrichh.6369@heinrichh.63692 ай бұрын

  • i thought we should not go above ≈20 miles runs in a marathon training block? what do you think about this

    @moruebarlou@moruebarlou2 ай бұрын

  • I wanna run it 😅

    @kubaremisz5465@kubaremisz54652 ай бұрын

  • I would love it if you were my running coach

    @mjcobb7981@mjcobb79812 ай бұрын

  • Damn, OG Monster borderline sounds harder than just racing a marathon lol.

    @user-zy9ki6hd8z@user-zy9ki6hd8z2 ай бұрын

  • Me: I'll never use my A-level maths, everything at work is done in excel Also me: I never knew running would involve so much maths, thank god I have an A-level in it 🤯

    @singingbadger1@singingbadger12 ай бұрын

  • I Love the new haircut

    @jonatancruz5759@jonatancruz57592 ай бұрын

  • Nice new hair

    @YankoMartic@YankoMartic2 ай бұрын

  • Turns out my name is Gary, who knew?!

    @TubbyBrewster1@TubbyBrewster12 ай бұрын

  • How could it possibly, not possible? Love me as a runner, elite one. Forget about what the world says... Ok, frankly. It's about the other talented female singer in my country, across the distance a far from you, PB. A bit depressed, you got it so bad. 🌝🌝 and this 🌝, Only 7 teen us 2, that would be Her. Like her majesty, from day to day, exactly, that it's written as it is. A whole 30 and 3 seconds... If it suits not to me, Her. 3:03 Nice shot! :ehm Nice try! :ughh... Payme not, or she WOULDdouble it! Ok, Phily. Better run 2 hours or 2 1,1 ") 😊2

    @ericerian1811@ericerian18112 ай бұрын

  • I felt nauseated just reading the monster workout!

    @julie99nl@julie99nl2 ай бұрын

  • For the 5k video you offered us 5 workouts to improve your 5k performance. You missed a trick here by not offering us 42.3 workouts. Disappointing 😂

    @elisesands8803@elisesands88033 күн бұрын

  • first

    @BenWasTakenSadly@BenWasTakenSadly2 ай бұрын

  • Hi Phily, the info in the video are preciuos as always 🫶 Have you ever thought about making a video about how to breathe while running ? For me that's the most difficult thing to get right when the pace goes up

    @lodovicachiaravalli1143@lodovicachiaravalli11432 ай бұрын
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