DeMoor's Half Marathon K's

Workout - DeMoor's Half Marathon K's

• 10min @ 6'30''/km
• 5 lots of:
  • 1.0km @ 4'00''/km
  • 2min rest
• 5min @ 7'00''/km

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Intro: Seth James DeMoor’s Half Marathon Training Plan Analysis: KEY LESSONS LEARNED has good takeaways. Below are the core lessons so you can apply them. Watch the full video for context.

Key points

• Most runners don’t need 140 mi/week. Aim for 110–120 mi/week (around 180–200 km) to stay fresh and avoid burnout.
• Hitting race pace consistently builds confidence. Seth ran 5:16 min/mi (around 3:17 min/km) in Toledo, which showed him bigger marathon goals were possible. Many runners find mastering the 10K is a good stepping stone.
• You need dedicated speed sessions. Fast-half workouts build the leg turnover that gets you under 70 minutes. The same ideas behind mastering 5K speed carry over.
• Don’t brush off minor injuries. Rest, stretch, consider massage. Taper smart: drop to about 20 mi during race week.
• Build volume safely with slow increases, planned cutbacks, and doubles on some days.

Workout example (adjust to your fitness):

1. Weekly mileage: 110–120 mi (around 180–200 km).
2. Key weekly sessions:
   • Long run: 20 mi (around 32 km) at easy pace (around 1:30 per km slower than race pace).
   • Mid-week speed: 5 × 1 km at 3:00 per km with 2-min jog recovery. For more on structuring intervals, see mastering interval training.
   • Tempo run: 8 mi at 5:30 min/mi (around 3:25 min/km) to push lactate threshold.
   • Recovery: 2–3 easy runs of 5–8 mi each, or add doubles for more volume.
3. Taper (race week): 20 mi total across two easy runs, no hard efforts. Sleep, eat well, short shake-out one or two days before.

Tips

• Every 3–4 weeks, drop mileage about 10% for recovery.
• Track heart rate or perceived effort to keep easy runs easy.
• Take a full day off after the toughest workouts or longest runs.
• Log training in the Pacing app to match paces to your current speed.

Closing note: Try this block, adjust miles and paces to your schedule, and track everything in the Pacing app to know what worked.

References

• Half Marathon Training Plan Analysis KEY LESSONS LEARNED - YouTube (YouTube Video)