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Race Ready with Mackenzie Madison - Week 2

Week 2 Plan, "Workout Wednesday"

This week we focus on speed, tapping into your speed with a progressive ladder interval set. This workout runs through a variety of running speeds while opening up the legs for future week interval sessions.

Marathon:
Complete 20-30 minute warm up with 4-6 x stride-outs
4 mile tempo run, negative split starting at half marathon pace working down to 10k pace
5 minute easy jog
3x1 mile repeats at 10k race pace
3-4 minutes easy jog between each mile
4x800m at 5k race pace
3-4 minute easy jog between each half
CD: 10+ minute easy endurance jog cool down

Half-Marathon:
Complete 10-15 minute warm up
2 mile tempo run, negative split starting at half marathon pace working down to 10k pace
5 minute easy jog
2x1 mile repeats at 10k race pace
3-4 minute easy jog between each mile
2x800m at 5k race pace
3-4 minute easy jog between each half
2x400m at mile race pace
3-4 minute easy jog between each 400
2x200m controlled, smooth sprint with good stride and form
1-2 minute easy jog between each 200
CD: 10+ minute easy endurance jog cool down

Each of these running workouts are unique and definitely can be used throughout your training regimen as you prepare for your full or half marathon. This plan provides a staple running workout that, properly executed and integrated into your training plan, will help you improve and meet your goals.

Elite Ambassador Mackenzie Madison Marathon Training

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