8 Week 'Faster' 10k Training Plan – Summary - This Messy Happy

Intro

This is a quick summary of 8 Week ‘Faster’ 10k Training Plan 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

• 4‑day weekly schedule (Tue, Thu, Sat, Sun) with a total weekly mileage that ramps from ~30 km to ~50 km, emphasizing speed over volume.
• Easy runs (5‑6/10 effort) are the backbone; keep them truly easy.
• Speed sessions (tempo, threshold, and VO₂‑max intervals) are guided by a “matrix” that specifies repeats, rest, and paces.
• Strength & conditioning on Mondays (click‑through video) plus core work are non‑negotiable for injury‑proofing.
• Recovery week (week 4) and taper week (week 8) are built‑in, and you can repeat the 8‑week block for a 16‑week cycle.
• Non‑negotiables: solid stretching routine, consistent strength work, and proper recovery.

Workout Example (Threshold 1 – Week 5)

Total distance: 12 km

1. Warm‑up: 2 km easy (5‑6/10 effort)
2. Marathon‑pace block: 2 km at ~6‑7/10 effort (≈ marathon pace)
3. Main set: 8 × 800 m repeats
   - Target pace: faster than 10 k race pace
   - Rest: 90 seconds between repeats
4. Cool‑down: 1.6 km easy

The session totals 12 km and fits the “threshold 1” slot in the plan’s matrix.

Closing Note

Give this 8‑week plan a try, tweak the paces to match your current fitness, and log the workouts in the Pacing app. Consistency, strength work, and those easy runs will get you faster—so lace up, follow the plan, and watch your 10 k time drop! 🚀

References

• 8 Week ‘Faster’ 10k Training Plan - YouTube (YouTube Video)

Workout - 10k Threshold Speed Builder

• 2.0km @ 6'30''/km
• 2.0km @ 5'30''/km
• 800m @ 4'52''/km
• 1min 30s rest
• 800m @ 4'52''/km
• 1min 30s rest
• 800m @ 4'52''/km
• 1min 30s rest
• 800m @ 4'52''/km
• 1min 30s rest
• 800m @ 4'52''/km
• 1min 30s rest
• 800m @ 4'52''/km
• 1min 30s rest
• 800m @ 4'52''/km
• 1min 30s rest
• 800m @ 4'52''/km
• 1.6km @ 7'00''/km

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