Building up for a Half Marathon: Week 7

This week we are planning to step up to the challenge with the “Power Hour Challenge.” This workout is perfect for determining your overall threshold and you can use it to predict your overall goal half marathon race pace in a couple of weeks.

  • WU at least 15-30 min
  • Complete 1 hour as hard as you can today.

    Focus on negative splits for the whole duration. DO NOT FADE in pace, but do not start out too slow. See how far (how much mileage) you can cover in 1 hour. The last 15 minutes of the hour should be fairly hard and maybe even above threshold.
  • CD easy 10+ min run.

Check beck next week for the final workout of the series! 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