ALL IN: EPISODE 11 - LLANELLI HALF MARATHON AS A 20 MILE LONG RUN - The Welsh Runner

Aug 13, 2025

Intro

This is a quick summary of ALL IN: EPISODE 11 – Llanelli Half Marathon as a 20‑mile Long Run 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

Treat a race (the Llanelli Half Marathon) as part of a long‑run to hit the mileage you need without adding a separate session.
Build a solid warm‑up (about 7 mi easy) before the race, then use the race distance to include quality work: tempo sections and marathon‑pace miles.
Aim for ~20 mi total on the long‑run day: 7 mi easy warm‑up + 13 mi race (split into tempo blocks and ~10 mi at marathon pace) + optional cool‑down.
Keep the rest of the week easy, focus on recovery (massage, sleep, light runs) and consider a little cross‑training to stay under 100 mi weekly.

Workout Example (20‑mile Long Run)

Warm‑up: 7 mi easy (≈7:30‑7:45 /mi).
Llanelli Half Marathon (13.1 mi):
- First 3 mi at steady tempo (≈6:30‑6:45 /mi).
- Next 3 mi at the same tempo.
- Remaining 7 mi: aim for about 10 mi total at marathon pace (≈8:00‑8:15 /mi) spread across the race – i.e., run the middle portion of the half at MP and finish strong.
Cool‑down (optional): 2‑3 mi very easy or just a walk.

Adjust the paces to match your own training zones; the key is the structure, not the exact numbers.

Closing Note

Give this “race‑as‑a‑long‑run” approach a try this weekend – it’s a smart way to stack mileage and quality together. Plug the paces into the Pacing app, tweak them for your own abilities, and enjoy the extra motivation of a race atmosphere. Good luck, and happy training! 🎉