ALL IN: CHASING A WELSH VEST - CAN I QUALIFY TO RUN FOR MY COUNTRY? - The Welsh Runner

Aug 13, 2025

Intro

This is a quick summary of ALL IN: CHASING A WELSH VEST - CAN I QUALIFY TO RUN FOR MY COUNTRY? 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

Build an aerobic foundation: a 60‑mile week gave the confidence to ramp up mileage quickly.
Low‑intensity week: most days are easy/steady miles; only one hard session (a Zwift duathlon) provides the weekly intensity.
Zwift duathlon: bike segment (unspecified duration) → 10‑minute recovery → 15‑minute hard treadmill run.
Beats‑per‑mile: a simple metric (heart‑beats per mile) to track aerobic efficiency; aim for lower BPM at the same pace.
Hill sprints: 6 × 10‑second hill sprints after a steady run to improve neuromuscular coordination.
Mindset: run for feel, not watch; enjoy easy runs and use them as “banked” aerobic miles.

Workout Example (Week Skeleton)

Monday: 8‑mile easy run on hilly, technical trails – focus on relaxed breathing and quick feet.
Tuesday: 5‑mile steady run (no watch needed) followed by 6 × 10‑second hill sprints (walk down, let HR drop, repeat).
Wednesday: Zwift duathlon – bike (any comfortable duration) → 10‑minute easy recovery → 15‑minute hard run on the treadmill (adjust intensity if needed).
Rest of the week: easy/steady miles as tolerated; if legs feel heavy, keep it easy.
Optional: add a second easy run (e.g., another 5‑mile steady) later in the day for a double‑run day.
Track Beats‑per‑Mile: use the formula (Heart‑beats ÷ distance) – his example was ~615 bpm per mile on a 5‑mile run. Use this data in the Pacing app to see progress.

Closing Note

Give this “all‑in” block a try—adjust the paces to match your own training zones in the Pacing app, and remember to enjoy the run. Good luck, and may you earn that Welsh vest! 🎉