Day in the Life of an Elite Marathon Runner + Big Race Goals Coming up

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Part day in the life of an elite marathon runner, part setting myself some scary goals for the next few months. I talk about what these terrifying goals are, for 5k, 10k, half marathon and the big one - the marathon, and also describe HOW I'll get there - the process goals and key focus areas I'll be implementing to get me to some seriously fast times!
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1 окт 2024

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Комментарии : 97

@ashbankultra Год назад

I’m aiming for a sub 4 hour marathon in Edinburgh next May. Scary but fingers crossed 🤞 Good luck everyone with your goals.

@lionheart4552 Год назад

"I am prepared to keep going for this goal until I can't run anymore" Phily Bowden Love the mindset.

@bradnarraway9141 Год назад

Daniel always gave me the vibe that he was the one more responsible for the "day to day" stuff like making sure there's food to eat! Cat yoga was adorable, and I can definitely advocate for mixing some yoga (with or without feline training partner) into your exercise routine 😊Those goals all sound intense Phily, but based on what I've seen of you and your running on this channel so far, I have total confidence that you will smash these goals! 😤

@workouteveryday Год назад

amazing comment

@PhilyBowden Год назад

Daniel genuinely does do 90% of the meal prep/cooking in our house - I’m very lucky! Thank you so much, I’m here for this! 🥰

@johnrwilker Год назад

I ran a 5:23 in my first marathon this fall. My goal is sub 5 this spring. I think I can do better with nutrition and mileage this year. Thanks for the insight and inspiration.

@ThatRunningGuy Год назад

On my runs I’m just thinking about my Strava title

@martinkelsen6049 Год назад

I am 61 years of age. My aims are sub 20 5k, sub 41 10k, sub 90 half, all next year, hopefully. I did a 42:38 10k yesterday at Battersea Park, so a way to go yet. My best 5k of the year is 20:43, at Dulwich parkrun, so I am aiming to beat that before the end of the year. Jack Daniel's Calculator has 20:37 predicted based on my 10k race yesterday, so it should be possible. I am training with Klaas Lok's Easy Interval Method, which makes these goals possible for me.

@hamba1998 Год назад

That's a huge goal Phily, but one that we will all be here to support! Do you have your next marathon lined up yet? My next marathon goal (probably 2024+) will a sub-3 marathon. Interestingly, using the calculator I already have the 5/10k times but fell away in my marathon race last month to finish in 3:17 (still a PB). Plenty to work on and learn from!

@rogercarter1265 Год назад

The “flow” is an extremely common feeling many runners experience. (There is a whole scholarly book written about it). It’s actually the “runners high” often talked about. It happens to most experienced sportspeople, yoga practitioners and others. If you have an annoying internal monologue, it CAN be controlled with some self discipline . It was a game changer for me when I learnt to contol the self talk.

@nocakewalk Год назад

My biggest goal right now is sub-45 10k.

@arranlinton-smith1145 Год назад

I am chasing down a Boston Marathon time at the age of 67 and in my last two marathons I was 6m and 4m away from the time. I have done a SWAT analysis, prepared a management plan and I am currently looking at every marginal gain that I could make to close down this gap and my target is to do a sub-four-hour time next April.

@heeby123 Год назад

How strange I was going to comment asking for some tips on the mental side of things. Got a HM coming up in December. I can push through in a 5k or 10k but find myself making excuses to give up on longer distances when trying for pace. One thing I do try to do to stop ‘thinking’ so much is to just count out 10 paces repeatedly for a bit. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 1, 2, 3, 4… I find I can make a kilometre or two drift by doing that for some reason 🤷‍♂️ Best of luck with the training (and the move!) - look forward to following.

@kavyntar2194 Год назад

i wanted to ask how you trained in high school and before university how was track and xc like and staying balanced with school

@steadystudying Год назад

Doing my first 5k race in four years today. It's -9°C so I'm not aiming for a PB but hopefully will get around 27min. I'm currently training for a 10k and after I'm finished with that, I'll either retrain for speed or move up to half marathon. I would like to get to marathon in the next year or so and don't really have a time in mind (maybe under 4hours?)

@teetertotter5787 Год назад

Sub 2:30 is totally achievable for you! So exciting! Subscribing to watch the journey.

@CryogenicFire Год назад

Don't know if this might help, but a chap that I watch who runs an animal rescue in the States, thinks of his goals as 'future facts', which helps.him achieve a more positive mind set, and he says that it really is useful.

@jamesshelley6478 Год назад

Hope your starting to feel better Philly! Quick question...what running watch do u use? 🏃‍♀️

@paulfulbrook8220 Год назад

Great video, thanks Phily! For the last couple of months, I've been trying to get my fitness back up and it's going well, still nowhere near my best but I'm on track. I'm doing my first full marathon in April (London) so, I'm going to follow the advice in this vid. Cheers.

@abqp7158 Год назад

See you there!

@A-betterMe Год назад

I'm a nubie runner and I do have an aim which is kinda out there but achievable I feel. 100k in a 5day time span. 10k am 10k pm. Id like to have completed this by June but have no clue if that's realistic.. Get well soon & hope the move goes well 😊 oh and for context I'm pushing 50yrs old 🙈

@jolowry1047 Год назад

After I ran my first marathon this summer, I felt so burnt out of running, but when I felt like getting back into it, I was so busy with university. I want to schedule out time for me to start running again and maybe running the Colfax marathon here in Denver in May. I also want to finish in under 7 1/2 hours!

@abqp7158 Год назад

One way to recover your love of running is variety of routes and paces, social runs etc. It's easy to be a bit bored by the time you've done the marathon but a little time running without specific goals, just for the feel of it is very helpful. Good luck with your next one!

@BeenMangoed Год назад

All these comments (and the video of course) are so inspiring...my garmin says it could take me 7.07.21 to run a marathon. Still working on a 30min 5k and gradually increasing milage to 10k.

@vtrunnermudtrail9921 Год назад

My goal is to complete a sub 2 hr half marathon that has 1300 ft of elevation..ugg..a sub 50 min 10k and sub 24 min 5k along the way:)..all by the end of December.

@tgerule Год назад

Usually when I run i m thinking about something negative….such as a failed relationship, lack of purpose in life blah blah blah for example but then towards the end…..I kind of have acceptance over the problem or have somewhat resolved it. That’s why I will always run :)

@MyfanwyCollins Год назад

Good luck with your goals. I believe you will achieve them. My 2023 goals are to improve on my 5k, 1/2 marathon, and marathon pbs. I time qualified for Chicago and NYC for 2023 and Boston 2024. I'm hoping to run NYC and Boston. I'm 55 years old and ran my first two marathons this year! Thank you for your content. You're a delight.

@abqp7158 Год назад

I time qualified for Chicago 2023 too, so excited. Doing London in April too, going to be an amazing year.

@alanshrimpton6787 Год назад

Just turned 59 and ran a 3:08 marathon. Wondering if I should be bold and aim for sub3? Just PB my half sub 90 (1:28) I'll need to bring that down to may be an 1:25. Got my 1st 50km trail ultra which should help build fitness and strength. After that I'll go for some speed and see how I do for the HM before deciding on the sub3 marathon.

@danicabarnes2392 Год назад

l appreciate seeing the emphasis on recovery aspect of training. When I first started running I thought the only way to be good was to push and push and push. Awesome to see this perspective of training.

@JStock1032 Год назад

Elite marathon runner. I love it. Visualize!!! 🤣

@rickmcqueen5378 Год назад

Wow, Phily, these are ambitious goals! I will be watching the channel for all the work you do to accomplish them. Thanks again for taking us along for the ride. Go for it!!!!!

@moggy992 Год назад

Phily that cold /flu thing that's hitting us is out there im also laid up too. Hope we all get well soon xx

@christinaclementson Год назад

Goals always sound scary but self belief is what gets us there! When I ran London this year I tried to change my mindset to be more positive and my goal was achieved. You can totally achieve your goals!! You are an incredible runner 💪💪

@StephenWoods23 Год назад

Let's goooooo! Love the sub-2:30 goal. I hope the move goes smoothly; I've got to imagine that is adding a lot of stress at the moment!

@martinkelsen6049 Год назад

I use the Jack Daniel's VDOT calculator. It is a good place to start. Runalyze has a nice metric they made up, based on distance of long runs and overall weekly mileage they call 'Marathon Shape'. It builds up over the weeks and months with consistent mileage. When you get to 100% you are ready for that marathon time. It is a good guide to what it needs to make the marathon pace possible as predicted by your 5k, 10k and half marathon times. Good luck. Great goals, and achievable with the all the steps you are preparing to make. You can, and will do it!

@olamarvin Год назад

Had a big goal this season, but failed. Wasn't strong enough to handle the training required. Now doing a very long base building period towards an in-between goal to give myself ample time for a new go. But even "boring" base building feels meaningful and fun when I know what's coming and how much better I need to get.

@AienAristeuein Год назад

Sometimes I start thinking, while running, "this is going really well!" and stuff like that. Usually an indicator that things aren't going well at all 😅 pace and hr way too high. When things actually go well I'm not thinking about it, my mind is somewhere else completely. Daydreaming, woolgathering I don't do races. But I did run a marathondistance with my brother a few weeks ago. First time I've ran so far, that was fun 😊 Goal for next summer is running from our summer place to a place called Folgefonna and back again. 55km and 13-1400m elevation. All in my own time and pace, 'tis an adventure 😅

@vtrunnermudtrail9921 Год назад

Sometimes I just think about the smell of the air, the sun coming up, or the feel of the road...ect..I tend to zone out on easy runs:)

@jimdoyle2963 Год назад

I'm going for 2.55 London 2023 .I ran Dublin 3.00.57 this year at age 61 after comming back to running after 30 years And the big goal is to get back to 2.42 which was my pb 30 years ago .Good luck with your 2.29.59 Smash it 😊😊

@paul.5125 Год назад

My goal is a sub 2hr Half Marathon. My pb is 2.09 so i've a bit of work ahead of me. I'm 50lbs overweight as well so i need to get moving.

@schlossstadtlauferin8431 Год назад

When I am running in the morning before work (during the week) Im thinking of what Im gonna wear later. Hope you get back to training soon. I`m interested in your sub 2:30 trainingplan, even if I will never achieve a sub 3:30 marathon

@zaneclone Год назад

I don't think of anything when I'm running... literally nothing... Only thing I do is flick a glance at my watch at one or two check-points to see where I'm at and how the run's going... If I do a longer run- say 13+ miles- I can drift to what I fancy eating when I finish !

@MysticalBenjaminRoss Год назад

how do you qualify 'elite' runner

@Jake-Warwick-147 Год назад

When I’m out a run I’ll sometimes have a random song stuck in my head for the whole run or I’ll be thinking about things I have to do when I get back. As mentioned sometimes you’ll just drift into that magical zone where you think about nothing and the run feels easy. Apologies if you go into this in a future video but I feel you haven’t been in your house for too long? Also doing all the refurbishments, was that to live in or with the idea to sell on? Keep up the great videos 😆

@brynmordey2659 Год назад

So where and when is your next marathon?

@frederikgram8581 Год назад

My plan is to do my first marathon in Copenhagen in may. Im aiming for a sub 4 hours. What marathons are you planing?

@PhilyBowden Год назад

Nice! Best of luck with it! I’m not sure yet, probably an April marathon but undecided which one

@donovanmifsud8664 Год назад

Great video I'm in a similar situation , coming out of a metatarsal stress injury , quit running last week or two , recovering back now with just 30 min easy runs , slowly easing back to normal schedule , and hope fully my goal is a sub 1hr36 half marathon in Berlin next year , also a sub 40 and 20 10k and 5k respectivley 🙏✌️, let's crush them goals 💪🧡

@mreuphonium Год назад

You ll get there! I have the same goal. 2.30 marathon ( but i m 50) also ran 2.34 , ran a few 100 mile weeks. Think it helps. Good luck , i will follow-along your journey

@rmjames83 Год назад

“If your dreams don’t scare you they ain’t big enough” was something I heard recently-so looking forward to following u along your journey over the next weeks & months-I’m sure u will crush ur goals Philly!! Don’t get me started on what goes through my head on a run🤣it’s generally nothing at all-present, in the zone, or all sorts of crazy! Not a lot in between!! A while back my brain kept me occupied for a whole 2 hr long run about the why & whom decided swim, bike, run in that order in triathlon😂. Just on the way back to running from some illness too, & currently more often than not I have “I get my strength from the struggle” on repeat in my brain from a song I heard recently-it’s good! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-rgO2f48QTJ4.html I have a bit of decision paralysis re races-logically a 10k would be the next step, but I’m contemplating a 1/2 in April next year, but need to set some smaller process goal distances between now & then if that’s the goal. Made my comeback to racing at that same festival last April after a 13 yr break from running/fitness-so that festival has a special place in my heart

@lucie3788 Год назад

Ok, big goals (for me) for the next year: Breaking my 5k (25:42) & 10k (55:53) PBs which are both from 2018! Putting it out there to make it happen as you said! 🤞🏼

@IainThacker Год назад

Setting scary goals is kinda fun. I'm just over a year into running and have set myself a target to get down to the England Athletics 10k Masters team standard. At my current age this means 13:00 improvement, by the time I get there though I'll be in the V55 category and the target time is currently 39:00, only 11:40 to improve. I might not get there but I'll enjoy training smart to get there. Will see if I can improve on my debut half (1:50) at some point and possibly marathon in 2024 or 25. 2 strength training sessions and yoga with a PT seems to be working so far... Need to work on sleep next!

@moggy992 Год назад

Hi Phily, i love your videos they inspire me so much. I began running competetivily last year. My friend got me into it after years out. I began the year with my half marathon at 1:48: 59. I've since run a couple more, and that is now 1:42: 33. My 10K started at 48: 30 and is now 43:50 . My 5 k was 25 mins now down to 21:58. Lastly, my 10 Miles was 1:21: 20 but now 1:17 :30. given my last 10K pb, my half marathon is now targeted at 1:37;20, 10 miles 1:12:52. Im currently into the new season of club GP events and trying to sensibly set new goals with new ideas for training. Im 54 years of age, so im trying to be realistic in goals i can achieve. My running is going really well, and with it, confidence grows. I find your running times and paces amazingly fast, so trying to match that is a NONO. lol. But im happy with how my journey is unfolding at my later stages of running. This year, i've been talked into running a full marathon, so now i am trying to contemplate training for that. My aim is 3:22:30 ish lol.

@AugherAndy Год назад

My goal is sub 3. Sitting around 3.25 but felt so fresh. My biggest thing is self belief and fear of success tbh

@workouteveryday Год назад

I really don't regret subscribing to your channel, because your channel is very useful for me. Thank you very much Phily

@laurinwatts4148 Год назад

What did you put in your eggs?

@JackD87 Год назад

Loved this! Can’t believe it’s time to start setting goals for next year already. I really can’t decide if I go for my first marathon in 2023. My goal for 2022 was to complete a half, along with time specific ones for shorter distances. First draft (😂) of my 2023 goals are: Sub 19 5k, sub 40 10k, 95 minute half, complete a marathon??? Although I did just have a look at the Jack Daniel’s thing you use and it says 3:10 mara is a 91 minute half (equivalent). If my current 10k is 41:00, what do you think I should aim for, for the half, Philly? Cheers, Jack

@breezyrose12 Год назад

For easy runs, I think about life mostly. I use them as meditation really. On workout days, it’s more about how I feel during the run.

@paulk8224 Год назад

always wondered: when does the 20min refueling window actually start? after i stopped my watch, when i put my shoes off or when i have finished my stretching?

@PhilyBowden Год назад

I feel like it starts when you stop/stop the watch personally!

@paulk8224 Год назад

@@PhilyBowden oh really? well i´ll give that a try then! always thought of my stretching routine as the cool down part of my workouts and thus had my recovery/protein shake after i did that. but this way there is often more than 40 minutes between finishing my actual run and getting in the first calories, what always had me suspicious if thats optimal. anyway gonna try taking in my rec drink while stretching and see if it has some positive effects! wish you the best for your scary goals und greetings from Germany - youre international :D

@lindenellefson8558 Год назад

Running is interesting. My brain feels like a ping pong 95% of the time, moving from one topic to another, but running is one of those things that helps my brain focus and allows me to be present. Rarely do I run outdoors with music or my phone. Just my watch, my kit, and my thoughts.

@clairealleguen894 Год назад

Also recovering from a nasty meniscus tear injury last year... speeds/fitness not like they were... but am taking each training day each day as it comes and prioritising the s&c work. My big goal of the year is 100 mile race... so distance rather than speed is the focus.

@crayontom9687 Год назад

Yoga 👍 have a look at Tom Merrick on RU-vid, he does a couple of great runner specific flexibility routines. It’s made a massive difference to my running, haven’t been injured in ages

@paynjon Год назад

This has really given me inspiration to do the same. Obviously At my pace not yours. Thanks. Love the Jack Daniels Web site and love the grind!!

@daniel11902 Год назад

I am aiming for a sub 4 hour marathon in April at Manchester. Did it this year in 4:08:47.

@Kg_travelandrun Год назад

Let’s go, Phily! 2:30 is my next goal marathon time for London in April! I need to knock off 7 minutes from my current PB!

@TkONe22 Год назад

100% same on the really present and nothing on your mind. Thats the best feeling! Runners high!

@SpencerMahon Год назад

I got in that flow like headspace during my workout/long run yesterday (on a Monday because 9-day cycle) and I wasn't really thinking about much until like 7 miles I had taken on some nutrition. Which made me realize that that's kind of the key of marathons. Not thinking for a while

@PhilyBowden Год назад

So true, zoning out from the pain in a marathon is a real superpower.. sounds like you’ve nailed it!

@joemalone4322 Год назад

Great insight. Sub 4’45 at Ironman 70.3 Stafford in the summer. Mindset and recovery and consistency absolutely key as you said. Look forward to following your journey to sub 2’30 😊

@PhilyBowden Год назад

Thanks Joe and good luck for your sub 4:45 goal! Ironman is no joke so I have some serious respect 🫡

@artcafe2684 Год назад

After all that work you guys did renovating the Kitchen you are now moving? OMG! I love that he can cook. BTW - When running I am almost always thinking "when can I stop" or "breathe"

@PhilyBowden Год назад

Renovating the entire house! 😂

@kunitodorv5124 Год назад

Thanks!

@TadeuszCantwell Год назад

I've only done 5k as part of training. My watch says I can do it in 23.59, over 10 mins faster than before. Was thinking of trying to get that in a parkrun in Jan.

@nath9091 Год назад

Just give it a go this Saturday and don't make it a big thing you're waiting for months away. 5k is short enough that you shouldn't get injured giving it a go and you're not aiming to win the race just racing yourself and your own targets and having some fun. I do Park run regularly and its helped a lot with pacing and seeing my times slowly dropping and not over thinking it.

@Cremedelacreme90 Год назад

Sub 2:34 in Dublin for me next year hopefully!!

@andrewkeefer6910 Год назад

Definitely achievable goals for you you got this!

@eskiman360 Год назад

Goal is a sub 3:45 marathon in Gent next March, I want to do alot more advanced speed sessions in the build up, and get a half marathon pb at Wokingham in the build up to Gent. The week after Gent I then have London Landmarks and Maidenhead 10 so I listened really closely to your advice on recovery... post it note on my monitor to engrain it in my psyche!

@PhilyBowden Год назад

Love this! Best of luck with the marathon goal, and I don’t envy you racing so soon afterwards but sounds like you’ve got the recovery plans in plane 💪🏼

@AugherAndy Год назад

My thoughts are so bloody negative ugh

@CliveWalker Год назад

Nice goals! Mindset is something that I underestimated for a long time. But I think it's so important. Would be interested to hear your thoughts on this and how to improve it during races.

@PhilyBowden Год назад

For sure and me too! I’ve recently started working with a sports psychologist myself to work on this area so I’ll definitely talk about it in a video soon!

@buffdraven8824 Год назад

I feel what you are saying about goals. I am coming back from a spine injury due to a bike crash and want to run a sub 1h 20min HM next february but I am currently about 1 1/2 min off my min/km easy pace before the crash. Trying to see it positive, I am only 19 and in last winter I couldnt run until january because of achilles problems I still ran 1:22:21 in february.

@PhilyBowden Год назад

Damn that’s tough - glad you’re ok and recovering, I know others who have been less fortunate so focus on those positives. Time will help I’m sure!

@buffdraven8824 Год назад

@@PhilyBowden Thank you! I definetly know how very lucky I was. On my run today I felt a little better but turns out not being able to do basically anything but lie down and sit for 6 weeks isn't great for your core muscles . (Was able to start cycling after 7 weeks)

@apelsinas14 Год назад

Which marathon? 🎉

@Pothi90 Год назад

💪💪💪💪💪💪💪

@adamtherunner92 Год назад

My aim which I think I can do soon is a sub 30 5k after doing a 31:17 yesterday, my target is a sub 20 in 3 years and to maaaaaybe do a 40 minute 10k, good luck with your goals!

@mylesgibbons2377 Год назад

I done 3 marathons this year, 2.39 2.37 2.34, the dream is breaking 2.30 but it seems such a jump, I hit the 5k 10k and half times, aiming for Belfast in April, my training partner had ran 2.16 so really hoping he will drag me on that extra bit I need

@steadystudying Год назад

That's really impressive how much time you've shaved off each time around. I believe in you!

@Cremedelacreme90 Год назад

Belfast not an easy course. You clearly have a sub 2:30 in the legs, maybe just focus on one marathon next year and go all out for the sub 2:30

@markdyer2580 Год назад

Goal next year is sub 3hr50m at Budapest Marathon. As that is October hoping to PB at HM through training phases. Son doing Budapest with me. He does not use a running watch (you'll be pleased to hear Phily 😁) but a lot faster than me so perhaps a 3hr25m for him. Good luck everyone with your goals. Love the grind!

@hellomark1 Год назад

It's funny that you describe that mental state as "flowing" because that's almost exactly what it's called: en.wikipedia.org/wiki/Flow_(psychology) It's the same state for artists/programmers/athletes where things just come easily and you're working like a machine. Personally when I'm running I hit it faster if I'm listening to music, though I still hit it listening to podcasts