A FREE training plan to keep you fit before your next race (whenever that is!) - This Messy Happy
This is a quick summary of A FREE training plan to keep you fit before your next race (whenever that is!) 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 plan is an 8‑week maintenance (base) phase split into two slightly progressive blocks to keep fitness up while minimizing injury risk.
- It works for any distance – 5 km, 10 km, half‑marathon or marathon – using colour‑coded weekly mileage (orange = 5 km, red = 10 km, blue = ½ marathon, green = marathon).
- Core weekly structure: Monday = strength & conditioning (non‑negotiable), Wednesday, Friday, Sunday = easy runs, Thursday = optional strength or cross‑train (bike/row), Saturday = rest or additional cross‑train (no running).
- Runs stay easy, with modest kilometre increases each block; the focus is on maintaining a solid fitness base rather than building new speed.
Workout Example (Week 1‑4):
| Day | Activity | Approx. Distance |
|---|---|---|
| Mon | Strength & conditioning | – |
| Wed | Easy run | 5 km (orange) |
| Thu | Cross‑train or light strength | – |
| Fri | Easy run | 5 km (orange) |
| Sun | Long easy run | 10 km (red) |
| Sat | Rest or optional cross‑train | – |
| Weeks 5‑8 repeat the pattern, nudging the long run up to 12 km then 14 km, and the weekly total stays around 30‑35 km, still at an easy effort. |
Closing Note: Give this simple, colour‑coded 8‑week maintenance plan a go today – and feel free to adjust the paces or distances in the Pacing app to match your own fitness. You’ll keep the miles ticking, stay injury‑free, and build a solid foundation for whatever comes next. When the time comes to target a new race, you’ll be ready to spring‑board into a more specific program. After all, a good base is the perfect launchpad for a new goal, and for runners aiming to conquer 21.1 km, the next logical step is to Unlock Your Best Half‑Marathon: How Structured, Device‑Synced Plans Turn Any Runner Into Their Own Coach. Happy running
References
- A FREE training plan to keep you fit before your next race (whenever that is!) - YouTube (YouTube Video)
Workout - Base Building 10k Easy Run
- 5min @ 8'00''/km
- 10.0km @ 6'45''/km
- 5min @ 8'00''/km
to import the workout after you install it.
