ALL IN: EPISODE 10 - THE BIG HALF MARATHON LONDON - The Welsh Runner

Aug 13, 2025

Intro

This is a quick summary of ALL IN: EPISODE 10 – THE BIG HALF MARATHON LONDON from The Welsh Runner. It’s a great watch — we’re breaking it down so you can try the key workout today. Be sure to check out the full video for all the details.

Key Points

Top‑heavy week: After a low‑volume week (≈55 mi) the runner ramps up to a target 100 mi week to finish strong for the half‑marathon.
Long‑run strategy: Aim for a long, steady‑state run (15‑24 mi) at an easy aerobic pace (≈8 min/mi) to build mileage without stressing speed.
Fuel & timing: Run early, eat a proper breakfast, and avoid fasted long runs; fueling before and during long runs is crucial.
Pacing plan for the half: Target 5:10–5:15 min/mi (≈68‑70 min total) with an early negative split; adjust based on how you feel.
Recovery: Follow a hard long run with a very easy 5‑mi recovery run, then add a short cooldown after the race.
Training philosophy: Increase volume OR intensity, not both simultaneously, to minimise injury.

Workout Example

Tuesday‑Thursday (mid‑week) – 7‑10 mi steady runs (easy‑pace, ~8 min/mi) to rack up mileage.

Saturday (pre‑race) – 5 mi very easy recovery run (conversational pace) to keep legs loose.

Sunday – Race (Half Marathon)

Start at 5:10 min/mi (aim for 68‑70 min total).
If feeling strong, dip down to 5:00 min/mi for the latter half.
Use surges (30‑60 s at 4:30 min/mi) in the last 3 mi if you’re feeling good.

Closing Note

Give the high‑volume, low‑pace long run a try this week and tweak the paces to match your own training zones in the Pacing app. Good luck, and enjoy the progress you’ll see on the road to your next half‑marathon!