WREXHAM ELITE MARATHON: TRAINING FOR A SUB 2:25 MARATHON - WEEK 1/8 - The Welsh Runner

Aug 13, 2025

Intro

This is a quick summary of WREXHAM ELITE MARATHON: TRAINING FOR A SUB 2:25 MARATHON – WEEK 1/8 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 philosophy: focus on many “B‑plus” weeks (steady, quality mileage) rather than occasional “A‑star” hard weeks.
Threshold interval session: 16 × 1 km (≈ 0.62 mi) at just a touch faster than threshold, 1 min jog recovery. Target pace ~5:10 / mi (≈ 3:12 / km).
Long‑run Saturday: 13 mi at ~5:40 / mi, followed by two 2‑mi marathon‑pace repeats (~5:30 / mi) with a 1‑mi float in between.
Recovery & easy days: 8 mi easy run, 12 mi steady at 6:00 / mi, trail run limited to 8 mi, keeping heart rate low.
Practical tips: fasted early‑morning session, carb‑rich pre‑run meal (bagel + honey), gel strategy (non‑caffeinated early, caffeinated ~15‑20 min before finish), stride drills before race, prioritize sleep and nutrition for recovery.

Workout Example (you can copy today)

Threshold Intervals

Warm‑up 1 mi easy
16 × 1 km @ ~5:10 / mi (just a bit faster than threshold) with 1 min easy jog between each
Cool‑down 1 mi easy

Saturday Long Run

13 mi @ ~5:40 / mi
After 13 mi, run 2 mi @ 5:30 / mi (goal marathon pace)
1 mi easy float
Repeat the 2 mi + 1 mi float once more (total ~19 mi)
Finish with a 1‑mi easy cool‑down

Closing Note

Give these sessions a go, tweak the paces to match your own recent race‑pace data in the Pacing app, and keep building those B‑plus weeks. You’ll be on track for a sub‑2:25 marathon—good luck and enjoy the miles! 🚀