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 training plan for a sub 1:30 half marathon. We’ve extracted the key workout for you to try right now—watch the full video for the complete breakdown.
Key Points
- Polarised training: Each week blends three run types—low‑intensity long runs, steady‑state/tempo sessions, and high‑intensity intervals.
- Long runs build endurance when kept well below race pace, minimizing accumulated fatigue.
- Tempo run sustains your half‑marathon goal pace (about 6:52 min/mile or 4:18 min/km) over an extended block.
- Speed work uses short, intense intervals at 5K pace to build VO₂max and leg turnover.
- Technique drills before runs refine your form and speed.
- Mary shares her sessions on Instagram—follow and adjust the paces to suit your current ability.
Workout Example – 5K Pyramid Interval
Warm‑up: 10‑15 min easy jog + drills
Intervals (5 km total, ~50‑55 min):
- 1 min @ 5K pace, 0:30 min easy jog
- 2 min @ 5K pace, 1 min easy jog
- 3 min @ 5K pace, 1:30 min easy jog
- 4 min @ 5K pace, 2 min easy jog
- 5 min @ 5K pace, 2:30 min easy jog
- 4 min @ 5K pace, 2 min easy jog
- 3 min @ 5K pace, 1:30 min easy jog
- 2 min @ 5K pace, 1 min easy jog
- 1 min @ 5K pace, 0:30 min easy jog
Cool‑down: 10 min easy jogAdjust the paces to match your own 5K speed and use the rest intervals as half the work time.
Closing Note Give Mary’s approach a try—adjust the paces in the Pacing app to match your current fitness, keep the weekly structure of easy long runs, one tempo session, and one hard interval day, and your half‑marathon pace will improve. Good luck, and enjoy the training!