Final Marathon Workout - Seth James DeMoor

Intro: This is a quick summary of Final Marathon Workout 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:

• The session is designed as the last hard‑training block before a marathon, focusing on sharpening speed and keeping legs fresh during the taper.
• Main concepts: alternating fast intervals to boost turnover (1 km repeats) and longer tempo miles to raise oxygen debt while still limiting fatigue.
• Practical tips: keep the jog/recovery under 200 m to avoid “sleepy legs,” and pair the workout with easy runs and strides later in the week.

Workout Example:

1. Warm‑up – 10‑15 min easy jog + a few light strides.
2. Main set – 4 × 1 km at a hard, but sustainable pace (≈10‑12 sec per 100 m for a 5 K‑pace runner) alternating with 4 × 1 mile* at a slightly slower marathon‑pace.
   • After each 1 km or 1 mile, jog ~200 m (or 30‑45 sec) to recover.
3. Cool‑down – 5‑10 min easy jog, finish with 2‑3 min of easy strides.

Optional taper tweaks:

• Monday: 8 × 300 m repeats on the track to keep legs sharp.
• Tues‑Thu: 2‑3 mi easy runs with 4‑6 strides after each run.

Closing Note: Try this alternating 1 km/1 mile session today, then tailor the paces to suit your own training using the Pacing app. You’ll feel stronger and more confident heading into race day—go for it!

References

• Final Marathon Workout - YouTube (YouTube Video)

Workout - Seth's Final Marathon Workout

• 12min @ 6'30''/km
• 100m @ 4'00''/km
• 100m @ 4'00''/km
• 100m @ 4'00''/km
• 100m @ 4'00''/km
• 4 lots of:
  • 1.0km @ 5'00''/km
  • 200m @ 6'30''/km
  • 1.6km @ 5'40''/km
  • 200m @ 6'30''/km
• 10min @ 6'30''/km

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