Why I didn't run VALENCIA MARATHON! - Summary - The Welsh Runner

Aug 13, 2025

Intro

This is a quick summary of “Why I didn’t run VALENCIA 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

After a calf tear during an easy 8 min/mile jog, the runner chose to skip Valencia, recover properly, and target a sub‑2:20 marathon in Seville.
The training philosophy is “all‑in” but with a flexible mindset: if an injury pops up, you can always shift to another race.
The core workout for the marathon block is a 4 × 10‑minute interval session with 1‑minute recoveries, progressing from high Zone 2 into Zone 3‑4 based on heart‑rate. To learn more about the science and structure of these sessions, check out our complete guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Heart‑rate targets: ~150 bpm (top of Zone 2) for the first block, low‑160s (Zone 3) for the second, 168‑170 bpm (Zone 4) for the third, and a final push >170 bpm in the last block.
Pacing starts around 6:00 min/mile in early intervals and builds to 5:30 min/mile by the final block, giving a solid threshold stimulus.

Workout Example (12‑week “Seville Block”)

Warm‑up – 10 min easy jog (high‑150 bpm, ~6:00 min/mile).
Block 1 – 10 min at high Zone 2 (HR ~150 bpm, ~6:00 min/mile).
1 min recovery – easy jog.
Block 2 – 10 min at low‑160 bpm (Zone 3) – feel strong, still conversational, pace ~5:45 min/mile.
1 min recovery.
Block 3 – 10 min at ~168 bpm (Zone 4) – solid threshold work, pace ~5:40 min/mile.
1 min recovery.
Block 4 – 10 min pushing >170 bpm (low‑170s) – final gear, aim ~5:30 min/mile, still controlled.
Cool‑down – 10 min easy jog.

The final blocks of this workout push you squarely into your threshold zone, the kind of effort that’s critical for a strong marathon finish. This type of sustained work is also the bedrock of training for shorter events; for a complete breakdown of race-specific plans, see our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Total session time ≈ 64 minutes (including warm‑up and cool‑down). Adjust the paces to match your own current fitness – the key is the progressive heart‑rate and effort increase.

Closing Note

Give this progressive interval session a try and adapt the paces to your own thresholds in the Pacing app. Whether you’re chasing a marathon PR or working on Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time, the principle of progressive, structured training is your key to success. No regrets – just another step toward that goal! 🚀