1 hour '10k Pace Intervals' Session - This Messy Happy

Intro: This is a quick summary of 1 hour ‘10k Pace Intervals’ Session from This Messy Happy. 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:

• The session blends speed work with marathon training, using 5‑minute intervals at your 10 km race pace (≈ your 10 km target pace in min/km).
• A solid warm‑up and muscle‑activation routine is essential before the high‑intensity repeats.
• Start with 4 repeats and progress to 6‑7 as fitness improves; the workout fits into a 1‑hour training block.
• Finish with a ~15‑minute cool‑down and post‑run stretching to aid recovery.

Workout Example:

1. Warm‑up (≈ 15 min): Easy jog + dynamic stretches or drill work to raise heart rate.
2. Main set:
   • Run 5 min at your 10 km race pace (hard to hold a conversation, fragmented sentences only).
   • Recover with a slow jog or walk for 2‑3 min.
   • Repeat 4× (build to 6‑7× later in the season).
3. Cool‑down (≈ 15 min): Easy jog + thorough stretching.

Closing Note: Give this 10 km‑pace interval session a go and tweak the paces in the Pacing app to match your own speed. You’ll add a solid speed boost to your marathon training—good luck, and enjoy the run!

References

• 1 hour ‘10k Pace Intervals’ Session - YouTube (YouTube Video)

Workout - 10k Pace Intervals

• 15min @ 9'00''/km
• 4 lots of:
  • 5min @ 5'30''/km
  • 3min rest
• 15min @ 9'00''/km

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