ACCIDENTAL SESSION | DAILY TRAINING VLOG - DAY 4 - The Welsh Runner

Aug 13, 2025

Intro

This is a quick summary of ACCIDENTAL SESSION | DAILY TRAINING VLOG - DAY 4 from The Welsh Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

The runner performed a 5 × 3‑minute hard effort (Kelly’s “hard F”) with 2 minutes recovery between each interval.
After the intervals, a 2‑minute easy run around the lake was added, making the session a bit longer than planned.
Total distance covered was 4.5 miles in 33 minutes (≈7:20 / mi pace), showing that short, high‑intensity intervals can be fit into a “run‑plus‑recovery” format even on a low‑key day.
The video emphasizes using a reliable chest‑strap HR monitor for accurate beats‑per‑mile data.

Workout Example

Warm‑up: 5‑10 min easy jog

Main set (repeat 5 times):
  • 3 min hard effort (≈hard‑effort pace, e.g., 5K‑race effort or “hard F”)
  • 2 min easy recovery jog

After the 5 repeats:
  • 2 min easy run around a lake (or any easy‑pace jog) – ~2 minutes

Cool‑down: 5‑10 min easy jog or walk

Adjust the hard‑effort pace to match your current fitness (e.g., 5K‑pace or a pace you can sustain for 3 minutes with effort). Use the Pacing app to set the interval times and customize the paces to your own training zones.

Closing Note

Give this short, high‑intensity interval session a try today, and feel free to tweak the intervals or recovery to fit your own paces in the Pacing app – you’ll be surprised how much mileage you can pack into a quick, effective workout!