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
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Here’s a summary of WREXHAM ELITE MARATHON: TRAINING FOR A SUB 2:25 MARATHON - WEEK 3/8 from The Welsh Runner. The video’s definitely worth watching, and we’ve laid out the main takeaways so you can get started with the training this week. Check the original for all the details.
Key Points:
- Listen to your body: when a sudden ankle issue surfaces after a rest day, Matt goes with easy runs or skips the session rather than pushing through hard work.
- Cross‑training: a 20‑minute FTP test on the bike (203 W) keeps fitness intact while the ankle mends.
- Progressive volume: the week ramps up from easy miles to a 24‑mile long run at roughly 5:45 min/mi (sub‑5:45 pace), building both endurance and confidence.
- Recovery & injury: spot peroneal tendon soreness early, reduce calf and soleus tightness, and pair rest with easy jogs and massage to safeguard the ankle.
- Mental & physiological benefits: distance running develops serious fitness gains and grit, both critical for a sub‑2:25 marathon.
Workout Example:
- Day 1 (Monday): a 5‑mile steady run at about 7:00 min/mi.
- Day 2 (Thursday): 5‑mile tempo session—1 mile at 5:40 min/mi (close to marathon pace), then 5:20 min/mi for the remaining 4 miles. This gives you a sense of how the ankle responds to quicker work.
- Day 3 (Friday): 12 easy miles at roughly 7:00 min/mi to gradually restore mileage.
- Day 4 (Saturday): your 24‑mile long run—start relaxed and monitor your legs along the way. Hold 5:45 min/mi or easier, keeping steady effort your main focus rather than exact pacing. Grab gels around the 18‑mile mark and keep hydration consistent.
- Day 5 (Sunday): a 7‑mile easy recovery jog at about 8:00 min/mi, keeping intensity low and recovery the priority.
Practical Tips:
- When pain pops up, stop immediately, rest, and decide if a short jog or complete rest makes sense.
- A bike FTP test keeps cardio fitness alive when running is sidelined.
- Massage and foam roll the calves and soleus to keep peroneal tendon problems at bay.
- Track Garmin’s “Condition Score” (aim for +5) to check readiness before heading out for distance.
- Tailor paces in the Pacing app to match 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 own pace targets, and you’ll be set for that sub‑2:25 marathon. 🚀