First Steady Run of the Marathon Training Block - Seth James DeMoor

Intro: This is a quick summary of First Steady Run of the Marathon Training Block 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 run is designed to introduce gentle, light turnover (a slightly quicker leg turnover) while keeping the effort in a comfortable, steady zone.
• Target pace is roughly 7 min/mile with a flexible range of 6:45 – 7:15 min/mile (about 30‑45 seconds either side of 7 min).
• The focus is on happy knees, relaxed breathing, and a smooth gait rather than pushing aerobic thresholds.
• Practical cues: keep your knees “happy,” stay relaxed, and use a foam roller after the run to maintain flexibility.

Workout Example

• Warm‑up: 5‑10 min easy jog, light strides, and a quick foam‑roller pass.
• Steady Run: 15 mi (≈ 24 km) at 7 min/mile (≈ 6:45‑7:15). Run on mixed city streets; if snow or slick conditions are present, choose shoes with a bit of extra grip.
• Cool‑down: 5‑10 min easy jog, followed by a brief foam‑roller session to keep the legs feeling good.

Closing Note: Give this steady‑run a go, adjust the pace to match your current fitness in the Pacing app, and enjoy the feeling of smoother leg turnover. You’ll feel stronger and more confident for the harder weeks ahead—so lace up, hit the road, and keep building your marathon base! 🚀

References

• First Steady Run of the Marathon Training Block - YouTube (YouTube Video)

Workout - The First Steady Run

• 10min @ 10'00''/mi
• 4 lots of:
  • 20s @ 5'00''/mi
  • 40s @ 10'00''/mi
• 60min @ 7'00''/mi
• 5min @ 10'00''/mi

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