DeMoor's Half-Marathon Speed Endurance

Workout - DeMoor's Half-Marathon Speed Endurance

• 15min @ 6'30''/km
• 3 lots of:
  • 1.0km @ 3'44''/km
  • 2min rest
• 10min @ 7'30''/km

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Intro

Seth James DeMoor’s Half Marathon Training Plan: Mileage, Workouts, 1:04 is worth watching. Below are the essentials so you can get started today. Watch the full video for all the detail.

Key points

• 15–17 week training block, flexible to your race date.
• Weekly mileage arc: starts around 40 mi in week 1, peaks at 125 mi (functional over-reaching), then drops into the taper.
• Speed-endurance Mondays: evening sessions at race pace (around 4:52 min/mi or 3:02 min/km), with an easy run in the morning.
• Wednesday long runs: about 20% of weekly volume. Tops out at 23 mi on Dec 9, with a 20-mi effort three weeks out.
• Friday turnover: short fast reps like 5×100m, 4×200m, or 3×400m to sharpen leg cadence.
• Easy days: Tuesdays, Thursdays, and the weekend often have doubles (10 mi AM plus 7 mi PM), strides included. Diagonal work starts Dec 1.
• Stay attuned to how you feel, cap volume around 110 mi, and scale mileage to your circumstances.

Workout example

Monday speed-endurance (from Nov 16 onward)

• Morning: 7 mi easy.
• Evening: 7 mi total including:
  • Nov: 3 × 1 km at 6:00 min/mi, 2 min recovery.
  • Dec: 3 × 2 km, same pace.
  • Jan: 3 × 3 km, same pace.
  • Follow with a 5 km burst at race pace (4:52 min/mi).

Friday turnover (sample from Nov 20)

• 5 × 100m
• 4 × 200m
• 3 × 400m

Keep efforts short and snappy. Easy jog or walk between each set.

Long run

• About 20% of weekly distance. 100 mi/week means a 20 mi long run.
• Peak long run is 23 mi on Dec 9. Drop to 20 mi in the final three weeks.

Closing note

Take this framework and make it yours. Adjust distances and paces in the Pacing app to your fitness, listen to your body, and chase that sub-1:04 half.

References

• Half Marathon Training Plan: Mileage, Workouts, 1:04 - YouTube (YouTube Video)