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

You want to run faster but don't know what to do to get there? These 5 very simple tips will send you on your way! These are 5 areas that I've been working on myself during this marathon block and just putting a bit more energy, consistency and effort into them has reaped huge rewards in my strength and fitness!

Use code: PHILY to get 10% off

Head over to my Instagram @philybowden for more daily updates and training insights!

Use OTE-PHILY20 to get 20% off all OTE products.

WANT TO SUPPORT MY CHANNEL?
To support my running career, the channel and creation of these videos - Check out my Patreon that's linked below, with different levels of support on offer and you can gain access to extra exclusive content!

Follow me here:

Follow Daniel:

Need any videos edited?! Daniel (My boyfriend and the editor of my videos) has got you covered!

[usukygm]

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

[StuartOnYT]

Timestamps :

1:34 - Consistency
3:19 - Injury Free / Recovery
4:43 - Train Your Mind
6:05 - Sleep
8:42 - Variety
11:20 - Volume

Just want to say congrats on your amazing marathon Phily! That time of 2:29 is inspiring!

[ifonly]

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

[philipbendiksen]

One important thing about weekly volume is that it doesn't have to be just running, it can be any form of aerobic exercise like biking, rowing, skiing. It's the hours every week that counts, even if you still have to do some running. I can't, due to an injury, run more than 4h/week so I bike an extra 4 hours instead and doing that every week for years has still made it possible for me to improve my running performance :)

[laurailves]

Thank you for this video! It really calmed my nerves a bit, I´m running my 2nd half marathon this Sunday, aiming for sub 2 hours. I´ve been training consistently from last September and a bit nervous if I can break my last PR from last September (2:08). But I know I´ve done everything I can as best as I could.
Your videos have been very helpful and inspiring. Good luck for your race on Sunday!

[timverkoyen]

Big fan of the channel! I have watched many of these type of video's. But yours is very complete and honest. Keep up all your great content! 👏

[paultopham]

On the sleep thing, alcohol can severely impact the quality of your sleep. If you can, avoid alcohol the night before your run/session/race.

[UrielShark]

Great point saying how you increase your volume overtime, block to block. I’m in my first marathon block and I was worried about my peak season not being that much… but yeah, next one it’s going to be bigger, and the other bigger.. let’s build it

[zaneclone]

Best of luck in your Marathon Phily :)

[andrewwheeler]

Thank you 😊
I only started running 4 months ago, I’m still very slow but building that fitness every week.

This video is really helpful, thanks for creating the content you do!

[jochippyy]

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

[gbmpam]

Thanks Phily, maybe we can add Nutrition to this cake! Working our nutrition will also contribute to run faster. Well done on your 3rd place in Copenhague, absolutely amazing!! 👏👏👏

[SotaMaehara]

Awesome tips Phily! Of course I expected nothing less from you. Recovery is definitely one of those key ones that we all forget about but is so important

[waelasmar]

Good Luck on Sunday!! Enjoy the Copenhagen marathon

[robmedcroft]

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

[thekellykathleen]

Now you tell me that I can walk during my Fartleks!! Where were those remarks in my schedule PHILY?! 😝😂 PS: Phily is the best coach of all time. I highly recommend even if you are low mileage like me!

[Vventure]

OMG I downloaded your 10K plan from years ago yesterday and am going to start it on Monday. Perfect timing!! Thanks for being amazing Phily and good luck this weekend!!! 💜

[rickmcqueen]

Really good advice Philly, thank you for sharing your knowledge with us! Now go and bring the Copenhagen marathon to its Love the grind.

[jobanski]

I’d completely agree except of one very important thing, strength training. Last year I basically followed all of these steps pretty religiously, but was not able to accomplish my running goals due to various muscle strains. Since following your ten minute workout you posted a couple months ago, I have actually have seen quite a lot of performance improvement without any kind setback. I guess I’m a little surprised that wasn’t mentioned.

[iberiksoderblom]

Hope to see you on sunday, but there are a lot of runners 🙂
Just having been flattened by a week with Covid, my predicted time has gone from 3.27.00 to 4.04.00. No matter what pace, my body just feels exhausted from 28K, a lot!
It's crazy how big an impact it has had.
It's going to be 20-22 degr. C on sunday, partially clouded. So appart from the fact I don't really like to run in temp's above 16 degr. C, it's going to be a fine day for running.
Stick to your plan and get the K's done!