Final Marathon Workout (Interval Ideas) + Depositing $$$ - Seth James DeMoor

Aug 13, 2025

This is a quick summary of Final Marathon Workout (Interval Ideas) + Depositing $$$ 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

Keep workouts flexible: when the track was closed, Seth pivoted to 90‑second surges on a trail instead of 600‑meter repeats.
Focus on feel‑based pacing and Lydiard‑inspired flexibility. Instead of chasing exact split times, listen to your breathing and effort. This approach, which avoids over-prescribing distances and lets the body dictate intensity, is a core tenet of effective training. You can dive deeper into the principles behind these sessions by Mastering Interval Training.
Warm‑up with 2‑3 mi easy running plus a few strides to keep legs snappy.

Workout Example The beauty of this workout is its adaptability. While Seth is using it as a final marathon sharpener, the fundamental structure of hard efforts followed by recovery is a powerful training tool for any distance. The same concepts are used for Mastering 5K Speed and are a key part of any strategy for Mastering the 10K.

Warm‑up – 2.5 mi easy + 4–6 × 20‑second strides (easy jog between).
Intervals – 6 repeats of hard effort on the trail:
- 1st repeat: 90 seconds hard
- 2nd repeat: ~2 minutes hard
- Repeats 3‑6: ~1 minute 45 seconds hard each
- Recovery: jog or easy run for 2‑3 minutes between repeats.
Cool‑down – 1 mi easy, finish with a few relaxed strides. Adjust the number of repeats or the duration of each hard effort to match your current fitness; the structure works for any pace when you plug your own target paces into the Pacing app.

Closing Note Give this flexible interval session a try before your race, and feel free to customize the paces in the Pacing app to suit your training level. You’ll keep your legs fresh, confident, and ready to hit race‑day speed. Happy running