The Build To Boston - Can We Run PB's Again?! - This Messy Happy

Aug 13, 2025

Intro: This is a quick summary of The Build To Boston – Can We Run PB’s Again?! 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:

The week is built around a single speed session (Tuesday) that’s a little harder than marathon pace, targeting lactate threshold (≈3:35‑3:40 min/km if your marathon pace is 4:00 min/km).
Mobility work (joint suppleness) has been added to the weekly routine, replacing some of the traditional stretching.
Weekly mileage is ~70 km per week in the current build block, aiming for ~100 km weeks in the final three‑week build before taper.
Long runs are 30 km with marathon‑pace segments and a “2 km at marathon pace” test built in.

Workout Example (Typical Week):

Monday: Strength & conditioning + easy run (recovery after yesterday’s long run).
Tuesday: 12 km easy run (on a small island) – aim for at least 12 km even if you get lost or it gets dark.
Wednesday (Speed Day): 6 × 1 km repeats at ~3:35‑3:40 min/km (above marathon pace) with 90 seconds recovery between reps. Include some hills; treat the effort as “harder than marathon pace”.
Thursday: Base run 13 km at an easy‑moderate pace.
Friday: Rest / travel day – no running unless absolutely necessary.
Saturday: Early 12 km easy run before physiotherapy, then 30 km long run. During the long run, insert a 2 km marathon‑pace segment (or 2 km at goal marathon pace) to practice pacing; the rest of the run stays at easy‑to‑moderate effort.
Weekend: No additional hard work; focus on recovery, mobility, and staying consistent.

Practical Tips:

Only one speed session per week to allow proper recovery; top athletes may do two, but this duo found one enough.
Add mobility drills (joint suppleness) to your weekly routine instead of just static stretching.
Use 90‑second recovery between repeats; adjust based on how you feel.
When the long run feels brutal, remember it’s a rehearsal for race‑day fatigue—trust that you’ll hold the pace on race day.

Closing Note: Give this week’s structure a try and tweak the paces to fit your own training plan in the Pacing app. Good luck, and may your Boston PB be within reach—go out and make it happen! 🚀