Welsh Runner's Tempo Test
Workout - Welsh Runner's Tempo Test
- 12min @ 7'45''/mi
- 0.0mi @ 5'40''/mi
- 0.0mi @ 5'20''/mi
- 12min @ 7'45''/mi
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Here’s a summary of WREXHAM ELITE MARATHON: TRAINING FOR A SUB 2:25 MARATHON - WEEK 3/8 from The Welsh Runner. The video is worth watching. Below are the main takeaways so you can get started this week.
Key points:
- Listen to your body. When a sudden ankle issue surfaces after a rest day, Matt goes easy or skips the session rather than pushing through.
- Cross-training. A 20-minute FTP test on the bike (203 W) keeps fitness up while the ankle mends.
- Progressive volume. The week builds from easy miles to a 24-mile long run at around 5:45 min/mi.
- Recovery and injury. Spot peroneal tendon soreness early, work on calf and soleus tightness, and pair rest with easy jogs and massage.
- Mental and physiological gains. Distance running builds fitness and grit, both critical for a sub-2:25.
Workout example:
- Day 1 (Monday): 5-mile steady run at around 7:00 min/mi.
- Day 2 (Thursday): 5-mile tempo. 1 mile at 5:40 min/mi (close to marathon pace), then 5:20 min/mi for the remaining 4 miles. A read on how the ankle handles faster work.
- Day 3 (Friday): 12 easy miles at around 7:00 min/mi to restore mileage.
- Day 4 (Saturday): 24-mile long run. Start relaxed and check the legs as you go. Hold 5:45 min/mi or easier, with steady effort the main focus over exact pace. Take gels around the 18-mile mark and keep hydration steady.
- Day 5 (Sunday): 7-mile easy recovery jog at around 8:00 min/mi.
Practical tips:
- When pain shows up, stop, rest, and decide whether a short jog or full rest makes sense.
- A bike FTP test keeps cardio fitness when running is sidelined.
- Massage and foam roll the calves and soleus to head off peroneal tendon issues.
- Track Garmin’s Condition Score (aim for +5) to check readiness before long runs.
- Set paces in the Pacing app to your own marathon goal.
Closing note: Run this week as planned. Stay tuned to your body, hold mileage steady, and lean on cross-training when the ankle needs a break. Dial in the Pacing app to your pace targets.