I am so PROUD of this run! - The Welsh Runner

Aug 13, 2025

This is a quick summary of I am so PROUD of this run! 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

Training concept: The workout is built around 13 × K‑on‑K‑off repeats (where K = 1 mile). This is a powerful form of interval training where you alternate between a faster “on” mile at threshold effort and a steady, easy “off” mile. For a deeper dive into the benefits and different types of interval workouts, you can explore our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Session layout: 5 mi easy warm‑up, 13 repeats, then a short cool‑down back to the car.
Pacing: On‑intervals around 5:30–5:40 / mi, off‑intervals about 5:50–6:00 / mi; overall average ~5:30 / mi, close to target marathon pace.
Fueling tip: Practice drinking super‑carb drinks through a straw (≈30 g carbs per bottle) and test ketone‑enhanced vs. carb‑heavy options during the run.
Mental tip: Treat the session as a rehearsal for race‑day adversity—run on tired quads, stay positive, and focus on executing the plan rather than perfection.

Workout example

5 mi easy warm‑up (steady, relaxed)
13 × [1 mi @ ~5:30 / mi (threshold) → 1 mi @ ~5:55 / mi (easy)]
~2 mi cool‑down (easy, back to the car)
Total ≈ 25 mi of work, avg ~5:30 / mi

Feel free to adjust the paces to match your current fitness and set the distances in the Pacing app to suit miles or kilometers.

Closing note: Give this session a go and track it in the Pacing app. While this workout is designed for marathon training, its principles can be adapted for other goals. If you’re working on shorter distances, you can find specific strategies in our guides to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time or Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. No matter your goal, you’ll feel the same pride Matt Kelly talks about—keep pushing, stay fueled, and enjoy the miles ahead