Key Endurance Brick

Workout - Key Endurance Brick

• 15min @ 5'30''/km
• 180min @ 5'30''/km
• 30min @ 6'00''/km
• 7min @ 10'00''/km

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Intro: Here’s a breakdown of “I’ve trained for three years for ONE race” from This Messy Happy. The full watch is worth it. These are the bits worth pulling out so you can apply them today.

Key points:

• Built on periodisation: 3 weeks of hard work then 1 recovery week, repeating this 4-week pattern through the base phase.
• Base phase (winter) is steady bike and run volume with regular turbo, interval and tempo sessions.
• Build phase adds swimming and brick sessions, and reshuffles the weekly schedule.
• Core strategy: protect swim time, let bike and run do the work, keep things realistic alongside a full-time job.

Workout example (sample week):

• Monday: 1 h bike (high-intensity intervals or turbo).
• Wednesday: 1 h bike (tempo).
• Thursday: half-marathon run (about 13 mi / 21 km) at race-pace effort.
• Saturday: open-water swim (12-13 min) or pool swim 30 min plus strength work.
• Sunday: long bike ride 3-5 h, then a 30-60 min easy run straight after (brick).
• Monday and Friday (optional): 30 min pool swim to keep the stroke fresh.
• Swim goal for race: 3.8 km (about 2.4 mi) in the sea. Aim for 10-12 min per 1 km in training.

Practical tips:

• Keep swim volume low but regular. A 10-minute open-water session each week is enough to stay comfortable.
• Move the long bike from Saturday to Sunday so you get a full recovery before the brick run.
• Shift the weekend half-marathon to Thursday so the long bike-run brick lands on Sunday.
• Log workouts daily on Strava or Instagram for accountability.

Closing note: Try this balanced bike-run-swim week, adjusting paces to your fitness in the Pacing app. You’ll feel more prepared for race day, and you’ll still have time for life outside training.

References

• I’ve trained for three years for ONE race - YouTube (YouTube Video)