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

Aug 13, 2025

Intro: This is a quick summary of Ep 9: Race Week | 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:

In race week the focus shifts from heavy training to staying fresh, keeping the mind in the game, and fine‑tuning race‑day strategy.
Keep the week light: only three runs – a 5 km easy run, a short interval session, and the race itself.
Nutrition tip: don’t change your diet or try new carbs in the final week; stay hydrated with water and electrolyte tablets.
Pacing plan: aim for ~3:45 min/km for the half‑marathon and ~4:30 min/km for the 10k (adjust based on your own fitness).
Simple race‑day hydration: solid breakfast, coffee, and be fully hydrated before the start; optional natural “ammo” gels at 10 km and 15 km if you need a carb boost.

Workout Example:

Easy 5 km run – relaxed pace, enjoy the scenery, no stress on the body.
20‑minute interval session (Thursday):
- 5 min easy warm‑up
- 10 × 30 sec hard effort → 30 sec easy recovery
- 5 min cool‑down This session injects speed, feels fast, and costs very little physiologically – perfect for the final week before a race.

Closing Note: Try the easy 5 km + 20‑minute interval this week and experiment with the suggested race‑day paces. Feel free to customize the paces in the Pacing app to match your own speed. Have fun, stay fresh, and crush race week – you’ve got this! 🚀