Seth's Week 1 Diagonal Strides

Workout - Seth's Week 1 Diagonal Strides

• 15min @ 6'00''/km
• 6 lots of:
  • 120m @ 5'00''/km
  • 45s rest
• 10min @ 6'15''/km

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Intro

Seth James DeMoor’s “Marathon Monday Week 1: Olympic Trials + CIM” is worth watching. Here’s what you need to run the workout today. Watch the full video for context.

Key points

• DeMoor is launching a 20-week Marathon Monday series leading up to the 2022 Rotterdam Marathon, aiming for Olympic Trials qualification (Jan 1 2022 start date) and CIM.
• The schedule includes three races: Feb 27 Gasparilla, Apr 10 Rotterdam, and Sep 18 Pikes Peak. The plan stacks volume in 15-mile blocks (15, 30, 45 mi weeks).
• Diagonal strides are the speed builder: 6 x 120-meter efforts crisscrossing a soccer field to fire up fast-twitch fibers.
• The weekly structure has high-mileage long runs (20-23 mi) alongside speed work and active recovery (foam rolling and band work).

Workout example

Day 1: speed strides (diagonals)

1. 10-15 minute easy jog to warm up.
2. Diagonals: 6 reps of 120 m strides, back and forth across a flat field.
   • Quick cadence, upright frame, easy foot landing.
   • 30-45 seconds between reps.
3. 5-10 minute easy jog and light stretching to finish.

Adjust reps and distance to your fitness. Log the session in the Pacing app.

Closing note

Try the diagonal strides and start building speed for your Olympic Trials window or marathon goals. The Pacing app handles the mileage and pace adjustments.

References

• Marathon Monday Week 1: Olympic Trials + CIM - YouTube (YouTube Video)