Building up for a Half Marathon: Week 4

Week 4’s running focus is all about speed with some mile repeats faster than race pace to get in some hard intervals.

  • Warm up: 2 miles easy run.
  • Main set: Run 6 x 1 mile dropping 5-15 seconds off each rep, start first mile @ 10k pace (1-3 min rest)
  • 10+ minute cool down

Check back next Tuesday for Key session # 5. Click here to review the full series.

Mackenzie Madison Black White Profile Image Freeplay Women's Magazine building up for a half marathonMackenzie Madison is a professional triathlete and coach with multiple podium finishes at Ironman and Half Ironman races. Mackenzie has been competing in triathlon for over 16 years and coaching for over 8 years. Mackenzie also races as an elite cyclist and ran Division I Cross Country and Track during her undergraduate at Iowa State University. She has her Masters in Exercise Physiology from the University of Oregon in Eugene where she currently resides. Mackenzie coaches athletes who want professional guidance while taking their racing to the next level. Mackenzie has coached everyone from Junior elites, to masters to Nike professional runners and loves it. To learn more about Mackenzie visit