Seth's Pre-Race Confidence Booster

Workout - Seth's Pre-Race Confidence Booster

• 24min 20s @ 9'45''/mi
• 5 lots of:
  • 20s @ 6'30''/mi
  • 40s rest
• 1min 30s @ 6'50''/mi
• 2min 30s rest
• 2min @ 6'50''/mi
• 2min 30s rest
• 4 lots of:
  • 1min 45s @ 6'50''/mi
  • 2min 30s rest
• 10min 30s @ 10'30''/mi
• 2 lots of:
  • 20s @ 10'00''/mi

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Seth James DeMoor shares a Final Marathon Workout (Interval Ideas) + Depositing $$$. Here’s what makes it work and how to run it. Watch the full video for the rest.

Key points

• Build flexibility into training. When Seth’s track was unavailable, he switched to 90-second surges on a trail instead of 600-meter repeats.
• Pace by feel, not splits. Lydiard-style training uses breathing and perceived effort over exact times. See Mastering Interval Training.
• Start with 2 to 3 miles easy plus strides.

Workout example This works for any race distance. Seth designed it as a final marathon sharpener, but the structure (hard efforts plus recovery) carries over to 5K and 10K training.

1. Warm-up: 2.5 mi easy plus 4 to 6 x 20-second strides (easy jog between).
2. Intervals: 6 repeats of hard effort on the trail.
   • 1st rep: 90 seconds hard
   • 2nd rep: around 2 minutes hard
   • Reps 3 to 6: around 1 min 45 sec hard each
   • Recovery: 2 to 3 min jog or easy run between repeats.
3. Cool-down: 1 mi easy, finish with a few relaxed strides.

Adjust number of repeats or surge duration to your fitness. Use the Pacing app for target paces.

Closing note Try this session before your race and tweak efforts in the Pacing app.