Amsterdam Marathon Final Preparations: Fartlek + Fueling - Seth James DeMoor

Aug 13, 2025

Intro

This is a quick summary of Amsterdam Marathon Final Preparations: Fartlek + Fueling from Seth James DeMoor. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Stay sharp in the final taper by adding a short, low‑volume fartlek to keep leg turnover snappy.
Use simple, color‑coded water bottles (e.g., all green with green tape) to avoid decision fatigue at aid stations.
Expect rain on race day; training in wet conditions can help you stay comfortable.
A quick confidence boost comes from moving the legs after a few low‑key days of travel and editing.

Workout Example

Baby Fartlek (2 min on / 2 min off)

Warm‑up: 10‑15 min easy jog.
Main set: 4–6 repeats of 2 min at slightly faster than marathon pace (aim for ~5:30 min/mi if your goal is ~3:45 hr) followed by 2 min easy jog.
Finish with 4‑6 strides of 120‑130 m, focusing on quick turnover.

Later in the park he bumped the effort to 3 min on / 2 min off for the same number of repeats – feel free to adjust the on‑time to match how you’re feeling.

Practical Tips

Keep hydration simple: choose one bottle colour and mark it with tape so you can grab the right one without thinking.
Leg freshness: a short fartlek a day before the race keeps the legs active without adding fatigue.
Weather prep: if rain is likely, wear a light, water‑repellent jacket and practice running on slick surfaces.

Closing Note

Give this quick fartlek a try today and tweak the paces to match your own marathon goal in the Pacing app. Keep your fueling simple, stay loose, and walk into the Amsterdam start line feeling fresh and ready. Good luck – you’ve got this!