Mary's Week 2 Speed Session
Workout - Mary's Week 2 Speed Session
- 10min @ 8'00''/km
- 4 lots of:
- 50m @ 4'00''/km
- 7 lots of:
- 400m @ 4'30''/km
- 1min rest
- 5min @ 9'00''/km
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Intro: We’ve put together a summary of Ep 2: How Hard Should You Run? from This Messy Happy to get you running the workout right away. The full video is worth your time—watch it for complete context and technique tips.
Key Points:
- This week’s focus is intensity—learning when to push and when to back off.
- The episode features two interval approaches. Mary runs 7 × 400 m at ~5K pace, while Ben tackles 4 × 1200 m to develop speed-endurance. These give you different templates for structured work. For more on the underlying principles, see our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
- Easy-run zones should put you in heart-rate zone 2 (below ~164 bpm)—slow enough to breathe through your nose for the first 2 km, or to hold a conversation without straining.
- Saturday’s recovery run spans 6–7 km at a relaxed pace, designed to refresh your mind as much as your body.
- The Sunday long run targets 15 km for half-marathon training, or 4–5 km if you’re starting out, with a steady ~4:30 min/km feel.
Workout Example:
- Track Tuesday (speed session):
- Option A (400 m repeats): 7 × 400 m just under 5K race pace, with 60 s of easy jogging or walking between reps. Short repeats like these build the speed you need to race well. Get the full picture in our article on proven interval strategies to cut minutes off your 5K time.
- Option B (1200 m repeats): 4 × 1200 m at a comfortably hard effort, 2 min recovery jogs.
- Thursday Base Run: 5 km at a steady zone 2 effort. Prioritize nasal breathing during the first 2 km.
- Saturday Recovery: 6–7 km easy, conversational pace, no pushing.
- Sunday Long Run: 15 km (4–5 km if you’re building toward longer distances) at ~4:30 min/km. This builds your aerobic base while keeping cardiac load manageable, and it’s a smart stepping stone toward half-marathon distance. If you’re working with shorter goals, our 10K guide includes solid training plans and pace frameworks.
Practical Tips:
- Test your pace using the nose-breathing rule: if you can’t breathe through your nose on easy runs, you’re going too fast.
- Rate your effort at 5–6/10 on easy days; keep recovery runs under 5/10.
- Use the Pacing app to dial in your own heart-rate zones and match the prescribed paces to your current fitness.
Closing Note: Work one of these sessions into your week and tweak the paces in the Pacing app to fit where you are right now. Mix your hard days with genuine easy days, and the progression will come naturally. Enjoy the run.
References
- Ep 2: How Hard Should You Run? | 9 Week 10k AND Half Marathon Training Plans | (Follow along) - YouTube (YouTube Video)