THE LONG TERM APPROACH TO RUNNING FAST: A DAY IN THE LIFE OF THE WELSH RUNNER - The Welsh Runner

Intro: This is a quick summary of “THE LONG TERM APPROACH TO RUNNING FAST: A DAY IN THE LIFE OF THE WELSH RUNNER” 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

• Base‑building phase: target 80‑90 mi weekly with a mix of easy miles, strong runs and a weekly long run.
• “Strong” or sub‑threshold runs: 10 mi at ~5:30‑5:35 /mi (≈ marathon pace) keeping power around 370‑375 W, HR ~170 bpm, cadence ~183‑184 spm.
• Threshold range is 5:15‑5:20 /mi; strong runs are a bit slower to stay sustainable.
• Add a weekly fartlek for leg speed – use long recovery periods so the body isn’t overloaded.
• Strength on the same day as hard runs: 30 min of squats & deadlifts (~60 kg) plus core work to protect injury and boost power.
• Recovery matters: easy days are truly easy, focus on form, cadence and a relaxed HR.

Workout example

• 10‑mile strong run
  • Pace: 5 min 30 s – 5 min 35 s per mile (marathon‑type effort)
  • Keep power 370‑375 W, heart rate ~170 bpm, cadence ~183 spm.
  • Stay disciplined, focus on smooth form and consistent effort.
• Strength session (same day)
  • 3 sets of 5‑6 reps squats @ 60 kg
  • 3 sets of 5‑6 reps deadlifts @ 60 kg
  • Finish with a 30‑second core hold.

Practical tips

• Track power, HR and cadence with a watch or the Pacing app; aim for the ranges above.
• On fartlek days, run 3 min hard, 4‑5 min easy to keep stress low.
• After hard days, fuel with protein + carbs (e.g., toast with peanut butter + coffee).
• Keep easy days truly easy – no hard intervals, just relaxed mileage.

Closing note Give this base‑building combo a try and feel free to adjust the paces and weights in the Pacing app to match your current fitness. You’ll keep building speed while staying injury‑free. Happy running!

Remember to watch the full video on The Welsh Runner for more context and motivation.

References

• THE LONG TERM APPROACH TO RUNNING FAST: A DAY IN THE LIFE OF THE WELSH RUNNER - YouTube (YouTube Video)

Workout - Strong Run Base Builder

• 12min @ 8'45''/mi
• 0.0mi @ 5'32''/mi
• 12min @ 12'00''/mi

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