10K Aerobic Deposit

Workout - 10K Aerobic Deposit

• 3.2km @ 6'15''/km
• 100m @ 2'30''/km
• 100m @ 2'30''/km
• 100m @ 2'30''/km
• 100m @ 2'30''/km
• 2 lots of:
  • 1.6km @ 4'40''/km
  • 805m @ 7'27''/km
• 5.6km @ 6'15''/km

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Seth James DeMoor’s video “Highest Monthly Volume of my ENTIRE Life | Lessons” has practical insights. The core takeaways are below so you can use them right away. Watch the full video for context.

Key points:

• Five consecutive 100+ mile weeks (with a road marathon focus) grew his aerobic capacity significantly.
• His original 14-week marathon block was too compressed. He’s shifted to 16-week blocks that allow a gradual ramp-up and a structured recovery week.
• A recovery week (reduced volume) about 6 to 7 weeks before race day helps shed fatigue and lowers the risk of overuse injuries.
• Treat each run as a contribution to your aerobic fitness account and watch the signals your body sends.
• High-volume training works when you’ve built a base, but watch for warning signs like pain. He’s dealt with a metatarsal stress fracture before.

Workout example (typical 100-mile week):

Mon – Easy 6-8 mi @ conversational pace
Tue – Medium 10-12 mi @ steady (half-marathon effort)
Wed – Hard quality: 8 mi with 2×1 mi @ 10K pace
Thu – Recovery 5 mi easy
Fri – Easy 6 mi + strides
Sat – Long run 20-22 mi @ easy-moderate
Sun – Back-to-back long 18-20 mi @ easy
Total ≈ 100 mi

Adjust distances and paces to your own weekly mileage and current fitness with the Pacing app.

Practical tips:

• For your next marathon build, try a 16-week cycle instead of 14. Spend the first week gradually adding weekly mileage.
• Plan a recovery week (around 70% of peak volume) about 6 to 7 weeks before race day.
• Log each run as a deposit in your aerobic account. Use a training log or app to track it.
• Watch fatigue signals (sore legs, heaviness) and scale back before pain shows up.

Closing note: apply these volume-management ideas to your cycle and dial in paces with the Pacing app. You’ll build a stronger aerobic base while keeping injuries at bay.

References

• Highest Monthly Volume of my ENTIRE Life | Lessons - YouTube (YouTube Video)