Top 3 running interval sessions for pacing - This Messy Happy

Aug 13, 2025

This is a quick summary of Top 3 running interval sessions for pacing from This Messy Happy. It’s a great watch — we’re breaking it down so you can try the workouts today. Be sure to check out the full video for all the details.

Key Points

Pacing drills help you feel each race‑pace (5k, 10k, half‑marathon) even without a watch.
Use a solid 10‑15 minute warm‑up (easy jog, drills, strides) and a cool‑down after every session.
Aim for consistent perceived effort (RPE) across repeats: ~8/10 for 10k, ~9/10 for 5k, ~7/10 for half‑marathon.
Recovery intervals are roughly half the duration of the hard effort.

Workout Example

10k Pace Intervals – 5‑8 repeats of:
- 5 min at your 10k race pace
- 2½ min easy jog or walk recovery
- Keep the feel of the first and last repeat the same (RPE ≈8/10).
5k Pace Pyramid – After a 15‑20 min warm‑up:
- 1 min @5k pace (RPE 9) + 30 s jog
- 2 min @5k pace + 1 min jog
- 3 min @5k pace + 1½ min jog
- 4 min @5k pace + 2 min jog
- 5 min @5k pace + 2½ min jog
- Then descend 4‑3‑2‑1 minutes, matching the same recovery ratio.
Paced Variation 1 – 10‑minute set, repeat 3×:
- 4 min at half‑marathon pace (RPE 7)
- 3 min at 10k pace (RPE 8)
- 2 min at 5k pace (RPE 9)
- 1 min all‑out effort
- 3 min easy walk recovery before the next set.

Closing Note Give these sessions a try this week and tweak the paces to match your own numbers in the Pacing app. Consistent practice will sharpen your race‑pace feel and boost confidence on race day. Happy running!