Will FAST long runs be the key? VALENCIA MARATHON training E2. - The Welsh Runner

Aug 13, 2025

Intro: This is a quick summary of Will FAST long runs be the key? VALENCIA MARATHON training E2. 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:

The week targets ~100 mi (≈160 km) with a focus on double‑threshold sessions to boost marathon‑pace sustainability.
Double‑threshold = two sub‑threshold efforts split across a day (e.g., 30 min outdoors + 30 min on a treadmill) to keep fatigue low while still training at a pace just below lactate threshold.
A hard 30 km long run is broken into three 10 km segments: easy‑steady, marathon‑pace push, and a final solid effort.
Nutrition testing (gel timing, caffeine) and gut‑training are emphasized during the long run.

Workout Example:

Morning Double‑Threshold – 5 × 6 min @ LT2 (second threshold) with 1 min jog recovery (aim for lactate ~2.5 mmol).
Afternoon Treadmill – 10 × 3 min intervals, start at 18.5 km/h (~5:30 / mi) and increase if heart rate stays low; keep recovery 1 min. Total ~30 min work + 10 min warm‑up/cool‑down.
30 km Long Run (Saturday/Friday) –
- First 10 km: steady, “to‑feel” pace (≈6 min / mi).
- Second 10 km: aim for marathon‑pace effort (≈5:30 – 5:45 / mi).
- Final 10 km: solid finish, slightly faster if feeling good.
- Take 7 gels (≈25 g carbs each) at regular intervals; use a caffeine gel pre‑run to lower perceived effort.

Practical Tips:

Use a heart‑rate monitor to keep the effort just below threshold; if HR spikes, back off a bit.
Split threshold work to avoid leg fatigue and keep the session “stress‑free”.
Practice gel timing and gut‑training on the long run to mimic race day.
Adjust paces in the Pacing app to match your own thresholds and mileage.

Closing Note: Try the double‑threshold + 30 km long‑run combo this week, and feel free to tailor the paces to your own fitness using the Pacing app. Keep pushing, and you’ll be ready to own the Valencia marathon distance!