ALL IN: BERLIN MARATHON TRACK SESSION; 24 days until race day. - The Welsh Runner

Aug 13, 2025

This is a quick summary of ALL IN: BERLIN MARATHON TRACK SESSION; 24 days until race day 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:

VO₂‑max focus: The core of this session is 8 × 1 km repeats with 2‑minute jog recoveries. This is a classic workout designed to improve your VO₂ max, a key indicator of aerobic fitness. For a deeper dive into the science, check out our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them. The repeats are aimed at your current 10 K race pace.
Target pace: For The Welsh Runner, this was roughly 3:05–3:10 min/km (≈5:00–5:10 min/mi). The goal is a total effort of about 30 minutes for the whole set. If you’re unsure of your 10K pace or want to improve it, our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance can help you dial it in.
Training mindset: Be flexible with your schedule, listen to your body, and use a tough session like this as a major confidence boost before race day.
Practical tips: Fuel properly by taking a caffeine gel before the warm‑up, include dynamic strides and drills, get in a solid 3‑mile warm‑up on the road, and finish with a cool‑down and recovery protein.

Workout Example:

Warm‑up: 3‑mile easy run on the road.
Strides & drills: 5‑10 min of quick strides.
Main set: 8 × 1 km repeats at 3:05–3:10 min/km (≈5 min/mi) with 2‑minute jog recovery between each repeat. While this specific session builds marathon strength, similar interval structures are fundamental for improving your speed over shorter distances, too. These strategies are key to [Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time](/blog/mastering-5k-speed-proven-interval-strategies-to-cut-minutes-off-your-time).
Cool‑down: easy jog + stretch, then protein/rehydration.

Feel free to adjust the pace to match your own 10 K race pace or target a 30‑minute total effort.

Closing Note: Give this track session a try, tweak the paces in the Pacing app to suit your fitness, and keep building that confidence – you’ve got this! 🚀