She planned my training for the week! (thanks to you lot) - This Messy Happy
Intro: This is a quick summary of She planned my training for the week! (thanks to you lot) 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:
- Mary (the coach) had full access to the athlete’s TrainingPeaks account and built a week that balances a half‑marathon on Sunday, a 4.5‑hour bike ride on Saturday, daily strength work, and two high‑intensity days (tempo run and hill reps).
- The plan emphasizes a 10‑minute morning routine and evening power‑band work every day, plus a one‑time Pilates session.
- The week totals roughly 13 hours of training, with a mix of easy endurance, tempo/ race‑pace work, and hill‑repetition power.
Workout Example:
| Day | Workout | Details |
|---|---|---|
| Monday | Easy bike | 1 hour steady on the bike (low‑intensity). |
| Tuesday | Double run | 2 × 30‑minute easy runs (total 1 hour). |
| Wednesday | Tempo / race‑pace | 10‑min easy warm‑up, then 40 minutes at Olympic‑distance race pace (hold race position, no drop‑off). |
| Thursday | Hill‑reps | 1 min hard uphill → jog down (HR back to rest) → 0.5 min hard uphill → jog down; repeat as many sets as possible within 1 hour. (Weather was cold and rainy). |
| Saturday | Long bike | 4 hours low‑intensity outdoor ride (key cornerstone session). |
| Daily | Strength & conditioning | 10‑minute morning routine + evening power‑band work; one evening Pilates session. |
Practical Tips:
- Use the hill‑rep format (1 min hard, 0.5 min hard) to improve uphill technique and core stability.
- Keep the “welcome to hell” tempo session at race‑pace to train race‑position effort.
- Schedule a recovery day (Friday) after the Thursday hill session to allow full recovery before the weekend long ride.
- Adjust all paces and durations to match your own fitness level using the Pacing app.
Closing Note: Give this week a try—tweak the paces to fit your current level, log it in the Pacing app, and see how the mix of easy miles, race‑pace work, and hill power makes you feel stronger for your next race! 🚀
References
Workout - Coach Mary's Uphill Power Builder
- 15min @ 6'30''/km
- 8 lots of:
- 1min @ 5'00''/km
- 1min @ 6'30''/km
- 30s @ 5'00''/km
- 1min @ 6'30''/km
- 12min @ 6'30''/km
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