Half Marathon Training Plan: Mileage, Workouts, 1:04 - Seth James DeMoor

Aug 13, 2025

Intro

This is a quick summary of Half Marathon Training Plan: Mileage, Workouts, 1:04 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

Training block: 15‑17 weeks (flexible based on race date).
Weekly volume progression: starts around 40 mi in week 1, builds to 125 mi peak (functional over‑reaching) then tapers.
Speed‑endurance Mondays: race‑pace work (≈4:52 min/mi or 3:02 min/km) in the evening; easy run in the morning.
Long runs: Wednesdays, roughly 20 % of weekly mileage; max 23 mi (Dec 9) and a 20‑mi run three weeks before race.
Turnover Fridays: short fast reps (e.g., 5×100 m, 4×200 m, 3×400 m) to improve leg turnover.
Easy days: Tuesdays, Thursdays, Saturdays & Sundays – often double runs (e.g., 10 mi AM + 7 mi PM) plus strides; diagonals start Dec 1.
Flexibility: listen to your body, pause at ~110 mi, and adjust volume as needed.

Workout Example

Monday Speed‑Endurance (starting Nov 16)

Morning: 7 mi easy run.
Evening: 7 mi total with reps:
- Week 1‑Nov: 3 × 1 km @ 6:00 min/mi, 2 min rest.
- Dec: 3 × 2 km, same pace.
- Jan: 3 × 3 km, same pace.
- Finish with a 5 km at race pace (4:52 min/mi).

Friday Turnover (Nov 20 example)

5 × 100 m
4 × 200 m
3 × 400 m (Short, fast, focus on quick leg turnover; recovery jog/walk between reps.)

Long Run Rule of Thumb

Long run ≈ 20 % of weekly mileage. Example: at 100 mi/week → 20 mi long run.
Peak long run: 23 mi on Dec 9; taper to 20 mi three weeks before race.

Closing Note

Give Seth’s plan a try—adjust the miles and paces to fit your own fitness level using the Pacing app. Customize the workouts, listen to your body, and enjoy the journey toward that sub‑1:04 half marathon. Good luck and happy training! 🚀