WREXHAM ELITE MARATHON: TRAINING FOR A SUB 2:25 MARATHON - WEEK 3/8 - The Welsh Runner

Aug 13, 2025

Intro: This is a quick summary of WREXHAM ELITE MARATHON: TRAINING FOR A SUB 2:25 MARATHON - WEEK 3/8 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:

Listen to your body: after a rest day and a sudden ankle niggle, Matt opts for easy runs or rest rather than forcing a big session.
Cross‑training: a 20‑minute FTP test on the bike (203 W) helps keep fitness while the ankle recovers.
Progressive volume: after a few easy miles, the week builds to a 24‑mile long run at roughly 5:45 min/mi (sub‑5:45 pace) to build endurance and confidence.
Recovery & injury: Identify peroneal tendon irritation, reduce calf/soleus tightness, and use rest, gentle jogs, and massage to keep the ankle healthy.
Mental & physiological benefits: long runs provide massive training effect and mental toughness, essential for a sub‑2:25 marathon.

Workout Example:

Day 1 (Monday): 5‑mile steady run (around 7:00 min/mi).
Day 2 (Thursday): 5‑mile tempo test – 1 mi at 5:40 min/mi (approx. marathon pace), then drop to 5:20 min/mi for the remaining miles. Use this to test ankle readiness.
Day 3 (Friday): 12‑mile easy run (around 7:00 min/mi) to rebuild volume.
Day 4 (Saturday): 24‑mile long run, start easy, watch how legs feel. Aim for 5:45 min/mi or slower, focusing on steady effort rather than exact pace. Take gels at ~18 mi and keep hydration.
Day 5 (Sunday): 7‑mile easy recovery run (≈8:00 min/mi) with low heart‑rate, focusing on recovery.

Practical Tips:

If any pain appears, stop, rest, and consider a short jog or complete rest.
Use a bike FTP test to maintain cardio fitness when running is limited.
Keep calf and soleus muscles loose (massage, foam‑roll) to avoid peroneal tendon irritation.
Use Garmin’s “Condition Score” (+5) to gauge readiness before long runs.
Adjust paces in the Pacing app to match your own marathon goal pace.

Closing Note: Give this week’s structure a try—listen to your body, keep the mileage steady, and use cross‑training when needed. Customize the paces in the Pacing app to fit your own targets, and get ready to smash that sub‑2:25 marathon! 🚀