Building up for a Half Marathon: Week 6

This week we are focusing a little bit less on the speed of the mile repeats and more on completing them with a short recovery interval. 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.

  • Warm up 15 minutes- make sure that in the last mile or so of warm up that you get 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
    • This is a hard workout. Don’t start out 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 as ENDING with your last mile the fastest. Try to make each mile the same time or get slightly faster with each interval.
  • Cool down 10+ minutes

Check back next Tuesday for Key session # 7. 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