How my 12 hour training week FEELS - This Messy Happy

Intro: This is a quick summary of How my 12 hour training week FEELS 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:

• Training is organized in 4‑week blocks: three weeks of progressively harder work followed by a recovery week. 
• Week 1 focuses on high‑quality work (tempo, a bit of intensity) while you’re fresh. 
• Week 2 feels like race day: legs are a bit tired, which builds resilience. 
• Week 3 is about fatigue; the focus shifts to mental resilience and simply getting the training done. 
• Total weekly volume can reach ~12 hours, split across swim, bike, run and a “brick” (bike‑run) session.
• The extra‑mile quote: “there are no traffic jams on the extra mile” – use the extra mile to build mental grit.

Workout Example:

• Monday: Early‑morning swim (30‑45 min) – aim for ~1 km (goal 3.8 km later in the block). 
• Tuesday: Easy dog run (≈30 min) + optional second short run later in the day (≈30 min). 
• Thursday: Long run – 27 km (≈6.5 km into the run at 6 pm) at a comfortable, sustainable pace. 
• Saturday (brick): 2 h bike + 10 km run (total ~12 h weekly volume). 
• Swim technique work: 25‑ and 50‑m reps, not continuous distance, to maintain form when fatigue sets in.

Practical Tips:

• Fit swimming at 6 am–7 am before work to lock in a session. 
• Split longer runs into two 30‑minute blocks when you’re fatigued. 
• Use short, high‑intensity swim reps to keep technique sharp. 
• Treat each week’s focus: week 1 = physiological gains, week 2 = race‑like stress, week 3 = mental resilience. 
• Prioritise consistency over “frilly” sessions; even 30‑min runs count.

Closing Note: Give this 12‑hour block a try, adjust the paces and distances to fit your schedule, and log it in the Pacing app. You’ve got the extra mile—now go make it count!

References

• How my 12 hour training week FEELS - YouTube (YouTube Video)

Workout - The Extra Mile Finisher

• 15min @ 6'00''/km
• 25min @ 5'45''/km
• 1.6km @ 5'00''/km
• 10min @ 7'30''/km

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