Amsterdam Marathon Prep: 15-mile Tempo | 4 Weeks to Go - Seth James DeMoor

Aug 13, 2025

Intro

This is a quick summary of “Amsterdam Marathon Prep: 15‑mile Tempo | 4 Weeks to Go” 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

Altitude‑adjusted tempo: Running 5,280 ft above sea level; expect to subtract 8‑10 seconds per mile when you race at sea level (Amsterdam).
Goal: Lock into a steady tempo (~5:33 / mile, ~3:25 / km) and keep a smooth rhythm on the dirt course.
Finish‑strong strategy: Treat the last 2‑3 mi as a “finish‑in‑charge” segment—run a little faster (≈5:30 / mile) and increase arm drive.
Practical tip: Place water bottles at ~3.5‑mile intervals (out and back) to stay hydrated without slowing.
Mindset: Run without fear; adjust pace based on how you feel, not just last week’s time.

Workout Example

Distance: 15 mi (24 km) on a dirt trail, 7.5 mi out, turn, 7.5 mi back.
Pace: Target 5:33 min/mi (3:25 min/km) on the high‑altitude course. Adjust to 5:25–5:30 min/mi for the final 3 mi.
Water strategy: Place bottles at 3.5 mi, 7.0 mi, and 10.5 mi (half‑way out and back) to grab on the go.
Finish: For the last 3 mi, increase speed slightly (5:30 / mi) and focus on a strong arm swing.
Mental cue: “Be in charge” – tell your legs to go faster and finish the marathon strong.

Closing Note

Give this 15‑mile tempo a try, tweak the paces to match your own fitness in the Pacing app, and finish your long runs with a strong finish. You’ve got this—see you at the finish line!