ALL IN S3:E3 - 30 MINUTE 10K - LONDON MARATHON WEEK - The Welsh Runner

Aug 13, 2025

Intro

This is a quick summary of ALL IN S3:E3 – 30 MINUTE 10K – LONDON MARATHON WEEK 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

Goal: Run a 30‑minute 10K, which requires a mix of threshold, VO₂‑max, hill work and a solid aerobic base.
Training focus: 1) Threshold runs (slightly progressive paces), 2) Hard mile repeats with short jogs, 3) Short hill repeats, and 4) A fast long run to finish the week.
Practical tips:
- Keep recovery jogs short (≈1‑2 min) between hard efforts.
- Progressively increase pace within a session to avoid early fatigue.
- Use laps on a lake or looped course when weather is poor.
- Prioritise easy, steady miles to build aerobic fitness before adding speed work.

Workout Example

Monday – Threshold Session

3 × 1.7 mi (≈9 min each) with progressive paces:
- 1st interval: ~5:35 /mi
- 2nd interval: ~5:30 /mi
- 3rd interval: ~5:25 /mi (or close)
Recovery jog: 90–120 seconds between repeats.

Thursday – Hard Mile + Hill Repeats

Warm‑up: 2.7 mi easy + strides.
3 × 1‑mile repeats, each slightly faster than the previous (hard effort), followed by a short jog.
Hill work: 4 × 1‑minute hill repeats at a hard effort, with ~90 seconds recovery (may shorten recovery on the hills).
Cool‑down jog.

Long Run (Friday/Weekend)

15 mi at ~5:45 /mi average pace (target around 5:40 /mi) to build volume and confidence.
Goal: finish under 5:40 /mi to keep the 30‑minute 10K target realistic.

Closing Note

Give these sessions a try, adjusting the paces to fit your own fitness level in the Pacing app. Stick with the mix of threshold, hill, and long‑run work, and you’ll be on your way to that 30‑minute 10K. Good luck, and enjoy the journey!