The Welsh Runner's Speed Sharpen

Workout - The Welsh Runner's Speed Sharpen

• 5min @ 6'00''/km
• 2.0km @ 4'00''/km
• 15 lots of:
  • 400m @ 2'56''/km
  • 1min rest
• 5min @ 6'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/the-welsh-runners-speed-sharpen-5a2b97be

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

The Welsh Runner’s video Workout I use to get FASTER when Marathon Pace still feels TOO HARD covers a session from his build-up to the 2023 London Marathon. Below is the workout so you can apply it.

Key points

The idea is simple: as marathon day gets close, trading steady threshold work for speed-focused sessions makes goal pace feel more manageable. Shifting to VO2-max work and speed intervals in the final weeks restores the quickness that fades during long blocks and improves running economy.

The workout is done on a track so pacing stays locked in. This session aimed to restore speed after a holiday break and a disappointing 10K, making marathon pace feel easier by comparison. The use of different training stimuli is covered in Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.

The session pairs a short tempo with high-rep intervals: 2 km tempo (around 10K effort) plus 20 × 400 m repeats at a controlled, fast pace.

Workout example

1. Warm-up: easy 5-10 min jog, then some dynamic stretching.
2. 2 km tempo: brisk but sustainable, around current 10K race pace. Not all-out, this preps the body for the faster work. For pace help, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
3. 20 × 400 m, the main set:
   • Pace target: 70-71 seconds per 400 m (about 5:40/mile or 3:32/km). These build pure speed, similar principles to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
   • Rest: 60 seconds light jog or standing recovery.
4. Cool-down: easy 5-10 min jog.

Adjust interval duration or rep count to your fitness. What matters is running the reps at a pace that taxes VO2-max, which makes marathon pace feel easier by comparison.

Closing note

Try this session soon, adjusting the target paces in the Pacing app to your current fitness. Stressing VO2-max this way should make marathon pace feel more comfortable on race day.

References

• Workout I use to get FASTER when Marathon Pace still feels TOO HARD: LONDON MARATHON 2023 - PEAKING - YouTube (YouTube Video)