Race Week Sharpener

Workout - Race Week Sharpener

• 5min @ 6'00''/km
• 10 lots of:
  • 30s @ 4'30''/km
  • 30s rest
• 5min @ 6'00''/km

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Intro: A quick summary of Ep 9: Race Week | 9 Week 10k AND Half Marathon Training Plans from This Messy Happy. Try the workout today. Watch the full video for the rest.

Key points:

• Race week: training volume drops, mental focus rises, and you refine your approach.
• Three runs for the week: a 5 km easy, a brief interval session, and the race.
• Nutrition: don’t experiment with new foods or carbs near race day. Stick with what you know. Hydrate with water and electrolyte tablets.
• Pacing: around 3:45 min/km for half-marathon and 4:30 min/km for 10k. Adjust to your fitness.
• Race morning: solid breakfast, coffee, hydrate, and consider natural gels at 10 km and 15 km if you want extra fuel.

Workout example:

1. Easy 5 km run, relaxed effort.
2. 20-minute interval session (Thursday):
   • 5 min easy warm-up.
   • 10 x 30 sec hard, 30 sec easy recovery.
   • 5 min cool-down.

This gives you the speed sensation and builds confidence with minimal recovery cost.

Closing note: Get the easy 5 km and 20-min interval in this week, then dial in race-day paces to your fitness with the Pacing app.

References

• Ep 9: Race Week | 9 Week 10k AND Half Marathon Training Plans | (Follow Along) - YouTube (YouTube Video)