Hay is in the Barn' Tune-Up
Workout - Hay is in the Barn' Tune-Up
- 2.0km @ 6'30''/km
- 5.8km @ 5'00''/km
- 2.0km @ 7'00''/km
- 5 lots of:
- 100m @ 4'00''/km
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Intro: Seth James DeMoor’s “Hay is in the Barn + Training Block Reflection” is worth a watch. The key takeaways are below so you can run one of these workouts now. Watch the full video for context and coaching insights.
Key points:
- The training block mirrors a harvest cycle: plant the aerobic base, grow it through speed and interval work, then harvest through tapering and sharpening before race week.
- Mount Bierstadt (around 14,000 feet) is good terrain for high-altitude run-hike sessions.
- The week before a race uses lower volume and leg freshness over accumulated work.
Workout example (race week):
- Tuesday: 3-mile jog, genuinely easy pace.
- Wednesday: 6 to 8 miles with a tempo segment (just under threshold), plus drills and strides.
- Thursday: 3 to 4 miles steady at easy effort.
- Friday: 2 to 3 miles easy with strides to keep legs responsive.
Adjust paces with the Pacing app based on current fitness.
Closing note: work through this lighter week to prime yourself for the race. Tweak mileages and intensities to fit your own training block, and check the full Seth James DeMoor video for more.
References
- Hay is in the Barn + Training Block Reflection - YouTube (YouTube Video)