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Getting Race Ready with Coach Mackenzie - Week 6

Race day is getting closer and the focus this week is less about speed and more about completing each with a short recovery period. We are slowly adapting our workouts to elongate our threshold pace and therefore upping our half marathon race pace with mile repeats on a timed interval.

This workout is hard. Do not start with your first mile being the fastest one. 

You want to shoot for the fastest mile's possible within the given rest period as we are ENDING with your last mile the fastest. Try to make each mile the same time or get slightly faster with each interval.

Week 6 Plan, "Workout Wednesday"

Marathon:

Warm up: 30 minutes, make sure the last mile of warm up gets you into a solid tempo pace to prep for the mile repeats. Do mile repeats at Half Marathon race pace, ending at threshold
Complete 6-10 x 1 mile repeats on the interval:
5-5:50 mile pace on the 7:00 min interval
5:50-6:30 mile pace on the 8:00 min interval
6:30-7:30 mile pace on the 9:00 min interval
Cool down for 10+ minutes

Half Marathon:

Warm up: 15 minutes, make sure the last mile of warm up gets you into a solid tempo pace to prep for the mile repeats.
Complete 4-7 x 1 mile repeats on the interval:
5-5:50 mile pace on the 7:00 min interval
5:50-6:30 mile pace on the 8:00 min interval
6:30-7:30 mile pace on the 9:00 min interval
Cool down 10+ minutes

While the workouts are unique, they can be used throughout your training to prepare for the upcoming race. If properly executed, these weekly workouts will provide you with a PR. 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.

Wearing your PRO Compression Marathon socks for recovery will help you feel better faster and improve your performance over time.

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Elite Ambasador Mackenzie Madison Marathon Training

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