15-Mile Strong Finish Tempo

Workout - 15-Mile Strong Finish Tempo

• 12min @ 12'00''/mi
• 0.0mi @ 6'18''/mi
• 0.0mi @ 6'11''/mi
• 12min @ 12'00''/mi

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Intro

“Amsterdam Marathon Prep: 15-mile Tempo | 4 Weeks to Go” by Seth James DeMoor walks through a workout you can run today. Here are the takeaways; watch the full video for context.

Key points

• Altitude-adjusted tempo: you’re at 5,280 ft. Racing in Amsterdam at sea level should be 8-10 seconds faster per mile.
• Pace: hold around 5:33/mile (around 3:25/km) on the dirt surface.
• Final push: treat the last 2-3 mi as a “finish-in-charge” segment. Pick it up slightly (around 5:30/mile) and drive with your arms.
• Hydration: water bottles at around 3.5-mile intervals (out and back) so you can grab water without breaking rhythm.
• Run by feel. Pace doesn’t have to match last week’s splits.

Workout

• Distance: 15 mi (24 km) on a dirt trail, 7.5 mi out and back.
• Target pace: 5:33 min/mi (3:25 min/km) across the high-altitude route, then 5:25-5:30 min/mi for the final 3 mi.
• Fuel stops: bottles at 3.5 mi, 7.0 mi, and 10.5 mi (out and back) so you don’t have to stop.
• Strong close: last 3 mi at 5:30/mi, with arm turnover.
• Mental cue: “be in charge” to drive your legs and finish with authority.

Closing note

Run this 15-mile tempo and adjust paces in the Pacing app to your fitness.

References

• Amsterdam Marathon Prep: 15-mile Tempo | 4 Weeks to Go - YouTube (YouTube Video)