Building up for a Half Marathon: Week 5

Week 5’s has us completing a threshold session with some cruise intervals while adding some speed opener intervals at the end.

  • WU: 10-20 min progressive build pace
  • 2 x 5k at Half Marathon to 10k Race pace.
  • 5-10 min recovery between each 5k interval
  • 6 x 800m at 5k race pace race pace with 1 min recovery between
  • CD: 10+ min
    • Check back next Tuesday for Key session # 6. 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