Ep 7: Hills and Beaches | 9 Week 10k AND Half Marathon Training Plans | (Follow Along) - This Messy Happy

Aug 13, 2025

This is a quick summary of Ep 7: Hills and Beaches from This Messy Happy. It’s a great watch full of practical advice — and we’re breaking down the key lessons so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Time on Feet – Instead of targeting a set distance on unknown, hilly terrain, run for a set amount of time (e.g., 20‑25 min) and let the distance vary. This approach builds endurance without the pressure of hitting specific pace targets on challenging ground.
Testing sessions – A hard 5 km effort is a fantastic way to gauge your race-day pace. If you want to sharpen that 5k time, you can learn all about Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time. A key component of getting faster is structured workouts, and you can dive deep into Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them. Alongside speed work, a 1‑hour Zone 2 run (aiming for 10‑14 km) is crucial for checking your aerobic base for the half‑marathon.
Bargaining run – When motivation dips, a short 5 km (or 2.5 mi) easy run helps you stay consistent. It’s the perfect “bargain” to keep your training streak alive during the toughest week of the block.
Long‑run cap – For your taper, cap the long run at around 18 km for a half-marathon or limit the effort to 1.5 hours on the hills. If you’re tapering for a 10k, that run should be closer to 8-9 km. For a complete guide to race preparation, check out our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
Practical tip – Use “time on feet” for recovery runs on hills and beaches. It removes the guesswork of pacing on uneven routes and keeps the focus on effort, not speed.

Workout Example (Adaptable for Any Runner):

Saturday Recovery – Time on Feet: Run for 22 minutes on the hilly beach loop, keeping the effort easy (Zone 1). Expect to cover ~3.5 km; adjust if the terrain is steeper.
Thursday Bargaining Run: 5 km easy, focusing on a relaxed cadence to reset fatigue.
Sunday Long Run (Taper): Choose either 18 km at a comfortable pace or run for 1 hour 30 minutes, stopping when you feel the effort is solid but not exhausted. For a 10k‑first‑timer, cap the distance at 8‑9 km.

Closing Note

Try the “time on feet” hill and beach session today—then tailor the minutes and distances to match your own paces using the Pacing app. Keep the spirit of adventure alive, and happy running