TRAIN WITH ELITE MARATHON RUNNER JOSH LUNN: Big session before Seville Marathon - 2:14 Marathon Goal - The Welsh Runner

Aug 13, 2025

Intro

This is a quick summary of TRAIN WITH ELITE MARATHON RUNNER JOSH LUNN: Big session before Seville Marathon – 2:14 Marathon Goal 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 focus: a final long‑run (4 × 4 mi) that blends marathon‑pace effort with short, faster “float” intervals to sharpen stamina and leg‑strength on tired legs.
Pacing: target marathon pace around 5:08 min/mi (≈8 min/km) for the steady miles; floats run 5:30–5:40 min/mi (≈8.8 min/km) to simulate race‑day surges.
Practical tips: use a heart‑rate monitor on easy runs to avoid over‑training, stay hydrated with easy‑to‑digest drinks, and keep cadence high to prevent leg‑drop when fatigued.

Workout Example

4 × 4‑mile (≈6 km) session

Warm‑up 1 mi easy (≈6:30 min/mi).
4 repeats of:
- 4 mi at 5:08 min/mi (marathon‑pace).
- Follow each repeat with a float 0.5 mi at 5:30–5:40 min/mi.
Cool‑down 1 mi easy. Adjust the float pace a bit slower if you feel groggy after travel or altitude training.

Closing Note

Try this session this week, then tailor the paces to match your own marathon‑goal using the Pacing app. It’s a solid way to build confidence for race day—so lace up, hit the park, and keep pushing toward that sub‑2:14 marathon!

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