Seth's Foundational Endurance Run

Workout - Seth's Foundational Endurance Run

• 10min @ 9'30''/mi
• 0.0mi @ 8'15''/mi
• 5min rest

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Intro: Seth James DeMoor walks through “LIVE Workouts | Every Single Workout | Communication” in this quick breakdown. The full video is worth a watch for the context. The essentials are below so you can run the workout today.

Key points:

• Seth is starting a 14-week half-marathon block with aggressive mileage targets (typically over 95 mi/150 km per week) to build fitness fast.
• Each workout has a specific target. Today’s is an 11-mile (18 km) easy run at about 8:15 per mile (about 5 min per km).
• The training has three gym sessions (Monday, Wednesday, Friday) for strength, mobility, and foam-rolling. Running and rest fill the other days.
• Seth wants to stay connected with the community. He’ll stream live from the track during threshold sessions and answer questions in real time.

Workout example:

• Run: 11 mi / 18 km at an easy pace.
• Pace: about 8:15/mi (about 5 min/km), conversational.
• Structure: 5-minute warm-up, 11 miles at target easy pace, 5-minute cool-down.
• Customization: plug your own easy-day pace into the Pacing app (say 9 min/mi) and let the app handle the splits.

Closing note: run the 11-mile easy effort today. Scale the distance or pace to match where you’re at, and log it in the Pacing app. This first run gives you a taste of the 14-week structure, and you can build your half-marathon training from there. Watch the full video for more depth and Seth’s upcoming live track sessions.

References

• LIVE Workouts | Every Single Workout | Communication - YouTube (YouTube Video)