Berlin Marathon - Ep. 1: Survive the Session - The Welsh Runner

Aug 13, 2025

Intro

This is a quick summary of Berlin Marathon - Ep. 1: Survive the Session 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

12 × K on K‑off: 12 repetitions of a “K” interval done at a threshold‑ish or marathon‑pace effort, followed by an easy jog (the “off”).
Pacing: The K’s averaged ~5:30 min/mi (approx. marathon‑pace for him) and the offs were just under 6:00 min/mi, giving a total of ~16.5 mi in 95 min (≈5:47 min/mi overall).
Fueling strategy: Gel every 20 min (~40 g each) → ~100 g carbs per hour, plus 200 mg caffeine split at start and around the hour. Nutrition alerts on his watch keep the timing consistent.
Heat & fatigue management: Run in warm, humid conditions to simulate Berlin heat, accept that legs will feel “banged up,” and focus on staying controlled rather than pushing hard.
Mental tricks: Use watch alerts as mini‑breaks, stay focused on the next rep, and treat each K as a race‑pace rehearsal.

Workout Example

12 × K on K‑off (all distances/paces in miles)

Warm‑up: 5 km easy jog.
Repeat 12 times:
- K: 0.8 mi at ~5:30 min/mi (threshold/marathon effort). If you’re slower, aim for your marathon pace.
- Off: 0.4 mi easy jog at ~6:00 min/mi or slower – just recovery.
Cool‑down: 2 km easy jog.
Fuel: Take a gel (≈40 g carbs) every 20 min (≈5‑6 K reps) and sip water or an electrolyte drink as needed. Add a caffeine tablet (≈100 mg) if you tolerate it.
Total: ~16‑17 mi, ~1.5‑2 h depending on your pace.

Closing Note

Give this 12 × K on K‑off session a try this week – adjust the K pace to match your own marathon goal and set nutrition alerts in the Pacing app to stay on track. It’s a solid way to build race‑day confidence, even on tired legs. Good luck, and enjoy the training journey toward Berlin! 🚀