Race Week Sharpener
Workout - Race Week Sharpener
- 5min @ 6'00''/km
- 10 lots of:
- 30s @ 4'30''/km
- 30s rest
- 5min @ 6'00''/km
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Intro: This is a quick summary of Ep 9: Race Week | 9 Week 10k AND Half Marathon Training Plans 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:
- Race week calls for a shift in strategy: training volume drops, mental focus rises, and you refine your approach for race day.
- Three runs make up the entire week – a 5 km easy run, a brief interval session, and the race itself.
- Nutrition: resist the urge to experiment with new foods or carbs when race day is near. Stick with what you know, and maintain hydration through water and electrolyte tablets.
- For pacing, target ~3:45 min/km on the half‑marathon and ~4:30 min/km on the 10k. Adjust these benchmarks to reflect your current fitness level.
- On race morning: eat a solid breakfast, have your coffee, arrive fully hydrated, and consider natural gels at the 10 km and 15 km marks if you want extra fuel.
Workout Example:
- Easy 5 km run – a relaxed effort where you can take in your surroundings and let your body recover without strain.
- 20‑minute interval session (Thursday):
- 5 min easy warm‑up
- 10 × 30 sec hard effort → 30 sec easy recovery
- 5 min cool‑down This work provides speed sensation, builds confidence heading into race day, and requires minimal recovery cost – ideal timing for the final stretch before competition.
Closing Note: Get the easy 5 km and 20‑minute interval in this week, then dial in the suggested race‑day paces to match your fitness. Use the Pacing app to log your target speeds and make them your own. You’re ready – go get it! 🚀
References
- Ep 9: Race Week | 9 Week 10k AND Half Marathon Training Plans | (Follow Along) - YouTube (YouTube Video)