Project 90: Goal Pace Tempo

Workout - Project 90: Goal Pace Tempo

• 10min @ 5'30''/km
• 3 lots of:
  • 2.5km @ 4'18''/km
  • 1min 30s rest
• 5min @ 6'00''/km

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“Project 90” from This Messy Happy outlines Mary’s plan for a sub-1:30 half marathon. The key workout is below. Watch the full video for the rest.

Key points

• Polarised training: each week blends low-intensity long runs, steady-state/tempo sessions, and high-intensity intervals.
• Long runs build endurance when kept well below race pace, which keeps fatigue from piling up.
• The tempo run holds half-marathon goal pace (around 6:52 min/mile or 4:18 min/km) over a sustained block.
• Speed work uses short, intense intervals at 5K pace for VO2 max and leg turnover.
• Technique drills before runs refine form and speed.
• Mary shares her sessions on Instagram. Follow along and adjust to your level.

Workout example: 5K pyramid intervals

Warm-up: 10-15 min easy jog + drills

Intervals (5 km total, ~50-55 min):
- 1 min at 5K pace, 0:30 easy jog
- 2 min at 5K pace, 1 min easy jog
- 3 min at 5K pace, 1:30 easy jog
- 4 min at 5K pace, 2 min easy jog
- 5 min at 5K pace, 2:30 easy jog
- 4 min at 5K pace, 2 min easy jog
- 3 min at 5K pace, 1:30 easy jog
- 2 min at 5K pace, 1 min easy jog
- 1 min at 5K pace, 0:30 easy jog
Cool-down: 10 min easy jog

Adjust to your own 5K speed. Rest is half the work time.

Closing note Try Mary’s approach. Set paces in the Pacing app to your fitness and keep the weekly structure: easy long run, one tempo, one hard interval day.

References

• ‘Project 90’ - Mary’s Training Routine for a sub 1:30 half marathon - YouTube (YouTube Video)