Seth's Late-Race Simulator
Workout - Seth's Late-Race Simulator
- 12min @ 9'30''/mi
- 5 lots of:
- 100m @ 6'00''/km
- 0.0mi @ 7'00''/mi
- 2min 30s rest
- 0.0mi @ 8'00''/mi
- 1min 30s rest
- 0.0mi @ 8'00''/mi
- 1min 30s rest
- 0.0mi @ 7'30''/mi
- 12min @ 9'30''/mi
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Intro
Seth James DeMoor’s Houston Marathon Training Details: total Volume + Workouts covers what you need to know. The most important points and an example workout are below. Watch the full video for context.
Key points
- Aerobic engine first: 2½ to 3½ hour long runs to build cardiovascular and respiratory capacity.
- Weekly mileage plan (miles):
- Weeks 1-5: 100, 110, 120, 120, 120 (hold at 120, drop 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. Anything slower (like 5:20) won’t get there.
- Volume: you don’t need 100 mi/week for a sub-3 hour marathon. 70 to 85 mi/week works unless you’re chasing elite times.
- Focus areas: pacing in the final miles, sound form, and swapping hilly efforts for flat, snappy work (drills, plyometrics, strength training).
Workout example
Tempo run with cut-down (10 miles):
- 10 mi at 5:50 to 6:00/mi (tempo pace).
- 2 to 3 min rest.
- 3 mi @ 5:20/mi (goal pace, fatigued).
- 90 to 120 s rest.
- 2 mi @ 5:20/mi.
- 90 to 120 s rest.
- 1 mi @ 5:20/mi.
- Easy cool-down jog.
Other sessions to cycle through:
- Threshold runs of 9 mi and 13 mi at threshold pace.
- 12 × 1 km repeats with 90 s rest (in Denver at 5,280 ft altitude).
- Form-drill and plyometric sessions, plus easy runs for recovery.
Closing note
Try this mileage plan and tempo workout. Use the Pacing app to set realistic paces. Scale volume to your fitness and build the aerobic engine.