ALL IN S3:E6 - 30 MINUTE 10K - WHY DO I GET NERVOUS BEFORE SESSIONS? - The Welsh Runner

Intro

This is a quick summary of ALL IN S3:E6 - 30 MINUTE 10K - WHY DO I GET NERVOUS BEFORE SESSIONS? 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

• Use a mental‑reframe before hard sessions: remind yourself you only get two fast‑run opportunities each week and enjoy the speed.
• The session is a 5‑mile (8 km) VO2‑max effort targeting a 5K‑to‑10K pace (around 5:00‑5:05 min/mi, roughly 5K race pace).
• Keep short recovery intervals (back‑and‑forth on the road) to keep the heart rate high and simulate race‑day intensity.
• Even though the workout feels tough, stay focused on the freedom of running fast and roll with the discomfort.
• After the session, plan a threshold run later in the week and a longer run, but the hardest work is already done.

Workout Example

Total: 5 miles (8 km) at 5K‑pace
- Warm‑up: 10‑15 min easy jog
- Main set: 5 miles @ ~5:00‑5:05 min/mi (5K‑10K effort)
  • Keep recoveries short (30‑60 sec jog or walk)
  • Aim for 5‑5:05 min/mi splits (VO2‑max work)
- Cool‑down: 10‑15 min easy jog

Adjust the pace to match your current 5K pace; if you’re slower, aim for a pace that feels hard but sustainable for the whole distance.

Closing Note

Give this VO2‑max session a try this week, tweak the paces to fit your own training in the Pacing app, and enjoy the boost in speed and confidence! 🚀

References

• ALL IN S3:E6 - 30 MINUTE 10K - WHY DO I GET NERVOUS BEFORE SESSIONS? - YouTube (YouTube Video)

Workout - Welsh Runner's VO2 Max Miles

• 10min @ 10'00''/mi
• 5 lots of:
  • 0.0mi @ 7'30''/mi
  • 1min rest
• 10min @ 10'00''/mi

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