Can I BREAK 2:20 for the MARATHON? - The Welsh Runner

Aug 13, 2025

Intro

This is a quick summary of Can I BREAK 2:20 for the MARATHON? 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

All‑in training block: The runner is committing to a high‑volume, low‑intensity “All‑In” block to build a solid aerobic base before adding speed work.
Volume first: Early weeks focus on easy miles (5 + 6 mi, 8 mi, 10 mi) and a long 16‑mi trail run to get the mileage up without excessive fatigue.
Controlled aerobic work: Runs are kept just below LT1 (low‑threshold) to improve stamina while keeping stress low.
Threshold session: 10 × 3‑minute intervals with 1‑minute recoveries, using a lactate monitor to gauge effort (≈5:25 / mi, ~2.7 mmol/L lactate).
Cross‑training & strength: Includes a V2‑max bike session (5 × 4 min hard/4 min easy) and light body‑weight strength work.
Practical tips: Bank mileage on easy days, track heart‑rate/Lactate to stay in the right zone, keep intensity low early, and stay flexible with weather or niggles.

Workout Example

Threshold Interval Session (use your own paces based on current fitness):

Warm‑up: 10‑15 min easy jog
Main set: 10 × 3 min @ ~5:25 / mi (≈2.5‑3.0 mmol/L lactate)
          1 min easy jog/recovery between each interval
Cool‑down: 10 min easy jog

Adjust the pace so the interval is about 5‑7 seconds slower per mile than your target marathon pace. If you’re aiming for a sub‑2:20 marathon (≈5:18 / mi), start around 5:25‑5:30 / mi and expect it to get faster as you build fitness.

Closing Note

Give the volume‑first approach and the 10 × 3‑minute threshold workout a try this week. Tweak the paces to match your own training zones in the Pacing app, and keep adding miles steadily. You’ve got the motivation—now turn it into mileage and watch those minutes drop! 🚀