Ep 6: Tough Times | 9 Week 10k and Half Marathon Training Plans | Follow Along - This Messy Happy

Aug 13, 2025

Intro

This is a quick summary of Ep 6: Tough Times | 9 Week 10k and Half Marathon Training Plans 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

Track Tuesday: 5 k‑pace pyramid (1‑2‑3‑4‑5‑4‑3‑2‑1 min at 5 k race pace) with rest periods equal to half the work time.
Thursday Base Run: 7 km easy, Zone 2, continuing the progressive mileage.
Weekend Long Run: 17 km for half‑marathon training (or ~8 km for a 10 k). All runs count, even the tough ones.
Active Recovery: swimming on Friday; optional short recovery run on Sunday (5‑7 km) if you feel good.
Mindset: Every run, good or bad, contributes to the cumulative training effect. Adjust back‑to‑back days when needed.

Workout Example

5 k Pace Pyramid (Track Tuesday)

Warm‑up: 10‑15 min easy jog + dynamic stretches.
Intervals (run at target 5 k race pace):
- 1 min
- 2 min
- 3 min
- 4 min
- 5 min
- 4 min
- 3 min
- 2 min
- 1 min
Rest between each interval: half the interval duration (e.g., after a 4‑min effort, rest 2 min, walking or slow jog).
Cool‑down: 10‑15 min easy jog + stretch.

Thursday Base Run

7 km easy run, staying in Zone 2 (conversational pace). Focus on steady effort and good form.

Weekend Long Run

Half‑marathon plan: 16‑17 km at an easy, aerobic pace (Zone 2). If you’re only training for a 10 k, keep it around 8 km.
Start early (5 am) if possible for cooler temps.

Closing Note

Give the 5 k pace pyramid a try, adjust the long‑run distance to match your race goal, and remember every run counts toward your progress. Customize the paces in the Pacing app to fit your own speed. Go out, stay consistent, and enjoy the journey! 🚀