If Perfect Training Blocks Existed... Chicago // Ep 04 - This Messy Happy

Aug 13, 2025

Quick Summary

This is a quick summary of If Perfect Training Blocks Existed… Chicago // Ep 04 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

The block’s secret sauce is non‑running work: daily mobility, regular strength/conditioning, recovery tools (ice baths, leg compressors), good sleep, and consistent nutrition.
Track sessions are the biggest performance driver: 800 m repeats, 1600 m repeats, and 1 km repeats at lactate‑threshold / half‑marathon pace.
Thursday runs are a hybrid of easy mileage (7‑15 km) plus occasional marathon‑pace work; they often become a double‑run day.
Cross‑training on Fridays/Saturdays: cycling for aerobic base without leg impact.
Long runs (14 km, 23 km, 25 km, 27 km) are the cornerstone – aim for pain‑free, steady‑state runs.
Three pillars for success: Strength, Mobility, Sleep – double‑down on these alongside the runs.

Workout Example (Track Day)

Warm‑up: 2 km easy jog
Main set (Week 1):
- 3 km at marathon‑pace or lactate‑threshold 1
- 10 × 800 m at lactate‑threshold 2 (≈ 5‑10 sec faster than marathon pace)
- Rest: 400 m jog between repeats
Week 2 (if weather permits):
- 1600 m repeat x 5 (double the 800 m repeats) – adjust if you need to finish on treadmill.
Week 3: 10 × 1 km at half‑marathon/10 K pace (lactate‑threshold) – feel the “buzz” after each interval.

Weekly Structure (in km)

Monday: Mobility (20 min) + Strength (house/gym) – no run.
Tuesday: Track session (above).
Wednesday: Strength (single‑leg work, core, upper‑body).
Thursday: Recovery run 7 km easy, or 15‑18 km marathon‑pace run (double‑run day optional).
Friday: Cycling – quality bike miles (hard aerobic, no impact).
Saturday: Easy base run 7 km (optional bike if needed).
Sunday: Long run – start at 14 km (recovery week) and build to 27 km; keep it pain‑free, start early (5:45 am) to avoid heat.

Practical Tips

Do 20 min of mobility each morning.
Use ice baths (below 10 °C) for recovery.
Prioritize sleep: wind down early, keep phone away, aim for 8 + hours quality sleep.
Adjust pacing to your own thresholds: use a recent race time to calculate marathon‑pace and lactate‑threshold paces.
When heat or timing is off (e.g., start too late), adjust start time earlier and keep heart‑rate low.
Use caffeine + carbs before long runs for a “clicky” feel.

Closing Note Give this block a try—customise the paces to match your own marathon‑pace and threshold speeds in the Pacing app. Stick to the three pillars, stay consistent, and you’ll feel stronger and more ready for Chicago. Good luck, and enjoy the training! 🚀