Interval sessions that make you a faster RUNNER - Part 2 (Andy's Revenge) - This Messy Happy

Aug 13, 2025

Intro

This is a quick summary of Interval sessions that make you a faster RUNNER - Part 2 (Andy’s Revenge) 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

Descending repeats: 600 m → 400 m → 200 m, repeated four times for a total of 12 hard efforts.
Recovery focus: 200 m easy recovery between each effort (suggested 100 m walk + 100 m jog). No extra rest between the three distances within a set.
All‑out effort: Run the intervals at a pace faster than 5 k race pace – the creator targets sub‑3 min/km (≈1:48 for 600 m, 1:10 for 400 m, 30‑35 s for 200 m).
Lactate tolerance: The 600 m repeats are the hardest; they teach you to handle rising lactate and finish strong, which is crucial for trail race finishes and sprint finishes.
Flexibility: You can tweak the recovery (walk/jog, jog only, or active rest) and the number of rounds to suit your fitness level.

Workout Example

Warm‑up: 1.2 km easy + dynamic drills

Repeat 4×:
  • 600 m hard (aim ~1:48, sub‑3 min/km)
  • 400 m hard (aim ~1:10)
  • 200 m hard (aim 30‑35 s)
  • 200 m recovery (100 m walk + 100 m jog)   ← adjust to your ability

Cool‑down: 5‑10 min easy jog + stretching

If the prescribed paces are too aggressive, use the Pacing app to set target times that feel challenging but sustainable for you.

Practical Tips

Track each split with a watch or the Pacing app so you can see where you lose time.
Stay consistent with the recovery jog; it helps flush lactate before the next hard effort.
Focus on form during the 600 m – keep a relaxed upper body to delay fatigue.
Adapt for conditions: If it’s windy or rainy, you can lengthen the recovery or reduce the number of rounds.
Use the workout for trail prep: The short, sharp bursts mimic uphill surges and sprint finishes on technical terrain.

Closing Note

Give this 600‑400‑200 session a try this week and watch your speed and lactate tolerance improve. Feel free to customise the paces in the Pacing app to match your own fitness level. Happy running – see you on the next interval! 🚀