Mary's Week 2 Speed Session

Workout - Mary's Week 2 Speed Session

• 10min @ 8'00''/km
• 4 lots of:
  • 50m @ 4'00''/km
• 7 lots of:
  • 400m @ 4'30''/km
  • 1min rest
• 5min @ 9'00''/km

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Intro: A summary of Ep 2: How Hard Should You Run? from This Messy Happy. Run the workout today. Watch the full video for context and technique tips.

Key points:

• This week is about intensity. When to push, when to back off.
• The episode shows two interval approaches. Mary runs 7 x 400 m at around 5K pace. Ben does 4 x 1200 m for speed-endurance. See Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them for the principles.
• Easy runs in heart-rate zone 2 (below around 164 bpm). Slow enough to nasal-breathe for the first 2 km or hold a conversation.
• Saturday recovery run: 6 to 7 km at relaxed pace.
• Sunday long run: 15 km for half-marathon training, or 4 to 5 km starting out, at around 4:30 min/km.

Workout example:

• Track Tuesday (speed session):
  • Option A (400 m repeats): 7 x 400 m just under 5K race pace, 60 sec easy jog or walk between reps. See proven interval strategies to cut minutes off your 5K time.
  • Option B (1200 m repeats): 4 x 1200 m at comfortably hard effort, 2 min recovery jogs.
• Thursday base run: 5 km at steady zone 2. Nasal breathing for the first 2 km.
• Saturday recovery: 6 to 7 km easy, conversational pace.
• Sunday long run: 15 km (4 to 5 km if you’re building) at around 4:30 min/km. For shorter goals, the 10K guide has training plans and pace frameworks.

Practical tips:

• Use the nose-breathing rule. If you can’t nasal-breathe on easy runs, you’re going too fast.
• Rate effort at 5 to 6/10 on easy days. Recovery runs under 5/10.
• Use the Pacing app to dial in HR zones and match paces to your fitness.

Closing note: Work one of these into your week, tweak paces in the Pacing app, and mix hard days with genuine easy days.

References

• Ep 2: How Hard Should You Run? | 9 Week 10k AND Half Marathon Training Plans | (Follow along) - YouTube (YouTube Video)