ALL IN: EPISODE 12 - LONDON MARATHON IS OFF, NEW GOALS AND A PB - The Welsh Runner

Aug 13, 2025

Intro

This is a quick summary of ALL IN: EPISODE 12 - LONDON MARATHON IS OFF, NEW GOALS AND A PB 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

With the London Marathon postponed, the runner shifts from race‑focused training to a mix of marathon‑specific intervals, a fun 5 km progression run, and a focus on base building.
Key workout: a “can‑ova” style kilometer‑on/kilometer‑off interval session (fast‑pace km, then a slower recovery km, aiming for about 30 s slower than marathon pace). The goal is to run roughly 5:30 /mi over 11–12 mi.
Practical tip: Use a Stride foot pod to monitor power and account for wind/hills, helping you keep an even effort.
After the session, the runner did a 5 km “hard but not PB” run, progressively speeding each kilometer – a useful template when races are unavailable.
The video encourages strength work and increased volume without high intensity, and suggests using Strava’s “best estimated efforts” to set new personal challenges.

Workout Example

Marathon‑Session (Kilometer on/off)

Warm‑up: Easy jog 5 min.
Repeat 4–5 cycles:
- Kilometer 1: Run ~30 s faster than marathon pace (e.g., if marathon pace is 8 min/mi, aim for ~7:30 /mi).
- Kilometer 2 (recovery): Run ~30 s slower than marathon pace (e.g., ~8:30 /mi). Keep the recovery easy – focus on steady effort, not exact speed.
Cool‑down: Easy jog 5–10 min.
Goal: Finish the session feeling like you covered ~11–12 mi at around 5:30 /mi overall.

5 km Progression Run (no race needed)

Run 5 km on a flat surface, starting a bit slower than your 5 k PB, then increase the pace each kilometer. Aim to finish the last kilometer at or just under your PB pace (around 5 min/km or ~8:00 /mi). This builds mental toughness and pacing awareness.

Closing Note

Give the kilometer‑on/off session a try, or adapt the 5 km progression to your own paces in the Pacing app. Have fun, stay safe, and keep building that base – you’ll be ready for the next marathon when the world opens up again! 🚀