Her first INTERVAL session of the SPEED block (specificity) - This Messy Happy

Aug 13, 2025

Intro

This is a quick summary of Her first INTERVAL session of the SPEED block (specificity) 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

Specificity means training for your own body’s strengths and limits, not just the race distance.
Warm‑up includes 10 minutes easy running + movement drills to build fast‑leg mechanics.
The core workout is a pyramid interval set: 15 s → 30 s → 45 s → 1 min → 1 min (peak) → back down 1 min → 45 s → 30 s → 15 s.
Intervals are run at roughly 3:55 – 4:00 min/km (a touch faster than Mary’s 5 km baseline) with 1 min jog recovery between each effort.
The session ends with a cool‑down to flush lactic acid and reinforce good running form.

Workout example

10‑minute easy run + light drills (high‑knees, butt‑kicks, etc.)
Pyramid intervals (all at ~3:55 min/km):
- 15 s
- 30 s
- 45 s
- 1 min
- 1 min (top of pyramid)
- 1 min
- 45 s
- 30 s
- 15 s Jog 1 min between each interval.
Cool‑down – easy jog for 5‑10 min, focusing on relaxed form.

Tip: If you run in miles, convert the paces (≈ 6 min / mi) and keep the interval lengths the same.

Closing note

Try this speed‑block session today, then tweak the paces or interval lengths in the Pacing app to match your own fitness. The workout is flexible enough for 5 K, 10 K, or even half‑marathon training—just keep the “specificity” principle in mind. And don’t forget to watch the full video for deeper context and motivation!