Marathon Block Threshold Builder
Workout - Marathon Block Threshold Builder
- 0.0mi @ 9'00''/mi
- 5 lots of:
- 100m @ 3'20''/mi
- 0.0mi @ 6'00''/mi
- 0.0mi @ 10'00''/mi
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Intro
Seth James DeMoor shares his marathon training strategy in Inside Look at My California International Marathon Training Block. Here’s the breakdown to get started. Watch the full video for the strategic context.
Key points
- Over 9 weeks, the block climbs from 55 miles to a peak of 101 miles.
- At 55-101 miles weekly, the block sits below the typical 110-140 mi baseline, adjusted for a busy schedule and preceding altitude training.
- The core: three 26-mile long runs, two 13-mile threshold runs, and tempo sessions in the 5:14-5:16 min/mi window.
- Reviewing training volume before race day builds confidence and mental prep.
Workout example
9-week marathon block (miles)
- 3 long runs: ~26 mi each (steady pace; the last was 24.8 mi at ~5:14-5:16 min/mi)
- 2 threshold runs: ~13 mi each (roughly 5:14-5:16 min/mi)
- Weekly mileage pattern (example):
Week 1: 30 mi → Week 2: 59 mi → Week 3: 58 mi → Week 4: 66 mi → Week 5: 73 mi → Week 6: 92 mi → Week 7: 101 mi (peak) → Week 8: 96 mi → Week 9: 55 mi → Taper: 16 miPractical tips
- Track weekly mileage across the cycle to see patterns and stay in your target range.
- Spend 15-30 minutes before the race reviewing the training load you’ve done.
- Can’t hit the numbers? Modify the long runs or add a short extra run (1-2 miles) to reach your total.
- Adjust prescribed paces to your marathon goal pace in the Pacing app.
Closing note Apply the framework to your training. Customize mileage and paces, track in the Pacing app, and trust the process.