Get Race Ready with Mackenzie Madison - Week 3

Coach Mackenzie keeps you on pace to perform your best. Follow her training plan and keep up the solid effort to meet your goals!

Week 3 Plan, "Workout Wednesday"

Use this time to build endurance by incorporating sustained tempo efforts. Work on decreasing decreasing overall threshold running pace and increase your ability to hold a faster pace for a longer period of time for your half marathon. Here are plans for each race distance.

Marathon:
Warm up 15 -30 minutes
Complete 3 x 3-4 mile tempo sets
Warm up into the first 3 mile tempo. Tempos should be slightly faster than goal half marathon race pace. Try to get faster for each 3 mile tempo
5-10 minutes between each tempo set
10+ minute cool down

Half Marathon:
Warm up 15 -30 minutes
Complete 3 x 2 mile tempo sets
Warm up into the first 2 mile tempo. Tempos should be slightly faster than goal half marathon race pace. Try to get faster for each 2 mile tempo
5-10 minutes between each tempo set
10+ minute cool down

Each of these running workouts are unique and can be used throughout your marathon or half marathon training. Each week provides a staple running workout that properly executed and integrated into your training plan can definitely provide you with a PR. The following workouts are given with the expectation that you have been running consistently with a solid base and can run up to 12+ miles for the marathon and 8+ miles for half marathon training at a time.

Improve recovery times when you wear Marathon compression socks by PRO Compression.

Elite Ambassador Mackenzie Madison Marathon Recovery Training

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