Houston Marathon Training Details: total Volume + Workouts - Seth James DeMoor

Aug 13, 2025

Intro

This is a quick summary of Houston Marathon Training Details: total Volume + Workouts 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

Aerobic engine first: Aim for 2½–3½ hour long runs to boost cardiac and pulmonary efficiency.
Weekly mileage plan (miles):
- Weeks 1‑5: 100 → 110 → 120 → 120 → 120 miles (never exceed 120, adjust if needed).
- Week 6: 85‑90 miles, Week 7: 65‑75 miles, Week 8: race week (taper).
Target pace for a sub‑2:19 marathon: 5:15 min/mile (5:20 min/mile is too slow).
Volume guidelines: For a sub‑3 hour marathon, 70‑85 mi/week is sufficient; you don’t need to hit 100 mi/week unless you’re chasing elite marks.
Focus areas: pacing in the later miles, maintaining form, and swapping mountain vertical work for flat, “snappy” sessions (form drills, plyometrics, gym work).

Workout Example

10‑mile tempo + cut‑down

Warm‑up: 10 mi at 5:50‑6:00 /mi (tempo pace).
Rest 2‑3 min.
3 mi @ 5:20 /mi (tired‑leg pacing).
Rest 90‑120 s.
2 mi @ 5:20 /mi.
Rest 90‑120 s.
1 mi @ 5:20 /mi.
Cool‑down jog.

Additional sessions (rotate throughout the block):

Threshold runs: 9 mi and 13 mi at threshold pace.
12 × 1 km repeats with 90 s rest (performed in Denver at 5,280 ft altitude).
Form‑drill & plyometric days, plus easy runs for recovery.

Closing Note

Give this mileage schedule and cut‑down tempo workout a try, adjusting the paces to match your own recent runs in the Pacing app. Customize the volume to suit your fitness level and enjoy building that aerobic engine. Happy training – see you at the finish line! 🚀