My favourite runner’s favourite sessions - Dan Mapp - This Messy Happy

This is a quick summary of My favourite runner’s favourite sessions 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:

• Dan’s go‑to track session is a pyramid interval workout that builds from short to long intervals and then back down, keeping the effort “full gas”.
• He emphasizes purposeful runs – even easy runs should have a clear reason and be truly easy.
• For 5‑k/10‑k runners, he’s recently increased his volume from 12×400 m to 18×400 m, dropping the work interval from 60 s to 45 s while keeping recovery under a minute.
• He recommends a 5:30 min/mile target for a 6‑7 mile long run to build endurance for shorter races.

Workout Example – Pyramid Session:

1. Warm‑up 10‑15 min easy jog.
2. 400 m at race‑pace effort (full gas) → 1 min recovery jog or walk.
3. 600 m at the same effort → ≤1 min recovery.
4. 800 m at the same effort → ≤1 min recovery.
5. 1 km (or up to a mile) at the same effort → ≤1 min recovery.
6. 800 m → ≤1 min recovery.
7. 600 m → ≤1 min recovery.
8. 400 m → ≤1 min recovery.
9. Cool‑down 10 min easy jog.

Adjust the number of repeats (usually one full pyramid) and the distances (e.g., 400‑600‑800‑1k‑800‑600‑400) based on your current fitness.

Closing Note: Give this pyramid session a try this week, tweak the paces to match your own training zones in the Pacing app, and enjoy the boost in speed and stamina. Happy running!

References

• My favourite runner’s favourite sessions - Dan Mapp - YouTube (YouTube Video)

Workout - Dan's 5k Speed Pyramid

• 12min @ 6'30''/km
• 400m @ 4'00''/km
• 1min rest
• 600m @ 4'00''/km
• 1min rest
• 800m @ 4'00''/km
• 1min rest
• 1.0km @ 4'00''/km
• 1min rest
• 800m @ 4'00''/km
• 1min rest
• 600m @ 4'00''/km
• 1min rest
• 400m @ 4'00''/km
• 1min rest
• 10min @ 7'00''/km

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