Steady Build
Workout - Steady Build
- 15min @ 6'45''/km
- 10min @ 5'50''/km
- 3min rest
- 10min @ 5'50''/km
- 10min @ 7'00''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Based on Why you should start training for your 2021 race NOW (and how) from This Messy Happy, here’s what you need to know. The video is well worth your time—we’ve condensed the essentials below so you can get started with your training right away. For the full breakdown, head to the video itself.
Key Points
- Consistency is the foundation – Show up to train regularly; steer clear of dramatic spikes in volume that set you up for injury.
- The “Tortoise” approach – Steady increases in volume each week (or monthly) work better than rushing it like the “hare.”
- Goal‑setting – Start with your baseline (say, 60 km monthly) and build toward your target (150‑200 km in the month before you taper).
- Recovery weeks – Follow three standard-volume weeks with one lighter week at about 50% volume to stay fresh.
- Flexible weekly structure – Three quality sessions each week (not back‑to‑back) plus a longer run on the weekend.
Workout Example (all distances in kilometers)
- Pick a monthly mileage target – For instance, 100 km.
- Split the month across 4 weeks:
- Weeks 1‑3 (standard weeks): 28 km weekly → two 8 km sessions plus a 12 km run on the weekend.
- Week 4 (recovery week): 16 km total → two 8 km runs or one easy 16 km session.
- Gradual overload – Begin at 60 km/month (think 3 × 5 km runs). Bump it up by roughly 10 km each month until you reach 150‑200 km the month before taper.
- Customize paces – Use the Pacing app to dial in your easy-run, steady-state, and long-run paces based on where you are fitness-wise; fine-tune these numbers as you improve.
Closing Note: Find a race that excites you, commit to it, and launch your training using the tortoise method. Adjust the weekly distances and paces in the Pacing app to match your life, and you’ll feel your readiness climb as you approach race day. Enjoy the journey!