The First Steady Run
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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Intro: Here’s a breakdown of Seth James DeMoor’s First Steady Run of the Marathon Training Block. The essentials so you can run it today. Watch the full video for context.
Key points
- This run teaches relaxed, slightly faster leg turnover while staying aerobic. No pushing the edge.
- Aim for around 7 min/mile, with flexibility between 6:45 to 7:15 min/mile (30 to 45 seconds on either side).
- Stay loose: relaxed knees, controlled breathing, fluid stride. Form matters more than splits.
- During the run: knees free, body calm. Finish with some foam rolling.
Workout example
- Warm-up: 5 to 10 min easy running, dynamic strides, and brief foam-roller prep.
- Steady run: 15 mi (around 24 km) at 7 min/mile (around 6:45 to 7:15). Mixed city terrain. Pick grippy shoes for wet or icy patches.
- Cool-down: 5 to 10 min easy jog, then roll out.
Closing note: Try it and dial in pace with the Pacing app.
References
- First Steady Run of the Marathon Training Block - YouTube (YouTube Video)