Strong Run Base Builder

Workout - Strong Run Base Builder

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

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This is a breakdown of THE LONG TERM APPROACH TO RUNNING FAST: A DAY IN THE LIFE OF THE WELSH RUNNER from The Welsh Runner, worth watching in full. Below is how to implement the key workout today.

Key points:

• Base-building phase: 80-90 mi per week combining easy miles, stronger efforts, and a long run.
• “Strong” or sub-threshold runs: 10 mi at roughly 5:30-5:35 /mi (about marathon pace) with power around 370-375 W, heart rate near 170 bpm, cadence roughly 183-184 spm.
• Threshold sits at 5:15-5:20 /mi. Strong runs are slightly slower to stay sustainable.
• One fartlek session a week for leg turnover. Use longer recovery windows so your body handles the load.
• Pair strength training with hard running days: 30 minutes of squats and deadlifts (around 60 kg) plus core work to reduce injury risk and build power.
• Recovery is critical. Easy days should feel truly easy. Smooth mechanics, steady cadence, relaxed heart rate.

Workout example:

• 10-mile strong run:
  • Pace: 5:30-5:35 per mile (marathon-effort intensity).
  • Hold power at 370-375 W, heart rate around 170 bpm, cadence around 183 spm.
  • Controlled form and even pacing throughout.
• Strength session (same day):
  • 3 sets of 5-6 reps squats at 60 kg.
  • 3 sets of 5-6 reps deadlifts at 60 kg.
  • Finish with a 30-second core hold.

Practical tips:

• Use a sports watch or the Pacing app to monitor power, heart rate, and cadence.
• On fartlek days, alternate 3 minutes hard with 4-5 minutes easy.
• After intense sessions, eat protein and carbs together (peanut butter on toast with coffee).
• Easy days are for comfortable running only. No intervals.

Closing note: try this base-building approach. Dial in paces and weights in the Pacing app based on your fitness.

Watch the full video on The Welsh Runner for more context.

References

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