Seth's Final Marathon Workout

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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Seth James DeMoor’s Final Marathon Workout is a structured approach to keeping edge before taper. Key components below. Watch the full video for context.

Key points:

• This is a final training stimulus before taper. Sharpness without leaving you flat.
• The method: alternate short, fast 1 km efforts with longer 1 mile tempo at marathon pace. Stresses aerobic capacity without piling on fatigue.
• Keep recovery jogs short (about 200 m) to avoid sluggish legs. Balance this with easy runs and strides the rest of the week.

Workout example:

1. Warm-up: 10 to 15 min easy jog plus a few light strides.
2. Main set: 4 x 1 km at a hard but sustainable pace (about 10 to 12 sec per 100 m for a 5K-pace runner), alternating with 4 x 1 mile at slightly slower marathon pace.
   • After each 1 km or 1 mile, jog around 200 m (or 30 to 45 sec).
3. Cool-down: 5 to 10 min easy jog, then 2 to 3 min of strides at easy effort.

Optional taper variations:

• Monday: 8 x 300 m repeats on the track for leg sharpness.
• Tues to Thu: 2 to 3 mi easy runs with 4 to 6 strides after each.

Closing note: Try this alternating 1 km / 1 mile session and adjust paces in the Pacing app to your fitness.

References

• Final Marathon Workout - YouTube (YouTube Video)