The Welsh Runner's 5K Pacer

Workout - The Welsh Runner's 5K Pacer

• 10min @ 12'00''/mi
• 5 lots of:
  • 3min @ 7'00''/mi
  • 2min rest
• 5min @ 12'00''/mi

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Intro

A breakdown of “ACCIDENTAL SESSION | DAILY TRAINING VLOG - DAY 4” from The Welsh Runner. Here’s the workout structure so you can run it today; watch the full video for context and coaching tips.

Key points

• 5 x 3-minute hard efforts (what Kelly calls “hard F”), with 2-minute easy recovery jogs between.
• A 2-minute easy jog around the lake after the intervals extended the session beyond the original plan.
• 4.5 miles in 33 minutes (about 7:20/mi pace). Short, intense repeats with recovery between work for a lower-key training day.
• A chest-strap HR monitor matters for accurate heart-rate data through the session.

Workout

Warm-up: 5-10 min easy jog

Main set (5 rounds):
  - 3 min hard effort (5K-race effort, or "hard F")
  - 2 min easy recovery jog

After the 5 rounds:
  - 2 min easy jog around a lake (or any easy-pace jog)

Cool-down: 5-10 min easy jog or walk

Pick a hard effort pace you can hold for 3 minutes (around 5K race pace). The Pacing app can handle interval timing and pace zones.

Closing note

Run this short, punchy session and adjust reps and rest in the Pacing app to your fitness.

References

• ACCIDENTAL SESSION | DAILY TRAINING VLOG - DAY 4 - YouTube (YouTube Video)