All-In Aerobic Builder

Workout - All-In Aerobic Builder

• 10min @ 5'20''/km
• 8.0km @ 4'10''/km
• 6 lots of:
  • 10s @ 2'30''/km
  • 30s rest
• 10min @ 6'00''/km

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Intro

ALL IN: CHASING A WELSH VEST - CAN I QUALIFY TO RUN FOR MY COUNTRY? from The Welsh Runner outlines a specific training block. The full video covers more ground, but here are the key workouts and concepts you can put into practice today.

Key Points

• Aerobic foundation first: a 60‑mile week gives you the fitness base to increase mileage more aggressively.
• Keep the week low‑key: easy and steady running dominates, with just a single hard session—the Zwift duathlon—for intensity.
• The Zwift duathlon: ride the bike (any length works) → 10‑minute easy recovery → 15‑minute hard treadmill run.
• Beats per mile: divide heartbeats by distance to measure aerobic efficiency—lower is better at the same pace.
• Hill sprints: 6 × 10‑second efforts on a hill (done after a steady run) build neuromuscular coordination.
• Run by feel, not the watch: treat easy days as stored aerobic work and enjoy them rather than chasing numbers.

Workout Example (Week Skeleton)

• Monday: 8 miles easy over hilly, technical ground—keep breathing smooth and feet quick.
• Tuesday: 5 miles at steady effort (ditch the watch for this one), then 6 × 10‑second hill sprints (walk back down, let your heart rate settle between reps).
• Wednesday: Zwift duathlon – ride for however long feels right → 10 minutes easy → 15 minutes hard on the treadmill (scale the effort to fit your fitness).
• Rest of the week: easy/steady miles depending on how you feel; if your legs are sluggish, dial it back.
• Optional: fit in a second easy run later—another 5 miles or so—for a double‑day if recovery allows.
• Track beats per mile: use the formula (total heartbeats ÷ distance)—his came to around 615 bpm per mile on a 5‑mile effort. Plug these numbers into the Pacing app to watch the trend shift.

Closing Note

Put this block into practice and scale the paces to fit your training zones via the Pacing app. Most of all, enjoy the miles. Good luck chasing that Welsh vest. 🎉

References

• ALL IN: CHASING A WELSH VEST - CAN I QUALIFY TO RUN FOR MY COUNTRY? - YouTube (YouTube Video)