ALL IN: EPISODE 3 - THRESHOLD, PARKRUN, AND COMPETITION TIME - The Welsh Runner

Aug 13, 2025

Intro: This is a quick summary of ALL IN: EPISODE 3 – THRESHOLD, PARKRUN, AND COMPETITION TIME 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

Threshold training is all about running just above your aerobic threshold (around 5:15–5:20 / mile for Matt) to teach your body to buffer and clear lactate more efficiently.
A simple, repeatable session: 3 × 2 mi at ~5:30 / mile with 3 min easy jogs between intervals.
Keep the effort gradual – start at the target pace, let heart‑rate settle, and avoid spiking too fast.
Parkrun (a 5 km community run) is used as a fun, low‑stress race to practice pacing and mental toughness.
Matt challenges viewers to predict his upcoming 10K time; you can use the same workout to sharpen your own race‑day speed.

Workout example

Warm‑up – 10‑15 min easy running + a few short strides.
Threshold set – 2 mi @ 5:30 / mile (or your own half‑marathon pace). After each 2 mi, jog easy for 3 min.
Repeat – complete the 2 mi + jog 3 times (total 6 mi of hard running).
Cool‑down – 10 min easy, finish with a short, relaxed run. Tip: If 5:30 / mile feels too hard, start at 5:45 / mile and gradually bring the pace down over weeks. Track the session by heart‑rate (aim for ~181 bpm) or pace.

Practical take‑aways

Start small: 2 × 1 mi intervals, then progress to 2 mi, then 3 mi, eventually a 5 mi threshold run.
Use parkrun or a local 5 km route to practice staying just below your lactate turn‑point.
Monitor fatigue: heavy legs = good sign you’re training hard, but keep recovery jogs truly easy.
Pair threshold work with steady‑state miles and weekly long runs (up to 10 mi) for balanced volume.

Closing note: Give the 3 × 2 mi threshold session a go today, tweak the paces to match your own comfort, and log it in the Pacing app so you can see progress. Have fun, stay consistent, and keep chasing those faster marathon and 10K times! 🚀