MARATHON Monday Week 8: my Long Run Strategy - Seth James DeMoor

Intro: This is a quick summary of MARATHON Monday Week 8: my Long Run Strategy 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:

• Long‑run focus shifts from middle‑distance (5‑15 mi) to true marathon‑specific runs of 20‑24 mi.
• Weekly distance climbs while average mile pace drops (i.e., you run slower per mile but cover more miles).
• Goal is confidence for the final 5 km of race, so runs are sometimes extended to 23‑24 mi.
• After the tune‑up race (Gasparilla) a “down week” reduces mileage before the final taper.

Workout Example (Week 8):

• Monday: easy 9 mi at relaxed pace.
• Wednesday: 10 mi easy.
• Friday: 11 mi easy.
• Saturday (Gasparilla prep): 23 mi long run at ~8:40 / mi (slow, steady).
• Post‑Gasparilla (down week): drop to 20 mi, then 19 mi, 17 mi, 15 mi in the following weeks, gradually increasing pace again.

Practical Tips:

• Keep the long‑run pace comfortable—aim for 8:30‑9:00 / mi when hitting 20+ mi.
• Use the same route repeatedly to track progress and vertical gain.
• After a hard long run, give the legs a lighter week to recover before the next mileage jump.

Closing Note: Try this progressive long‑run plan this week, and feel free to adjust the paces in the Pacing app to match your current fitness. Keep building confidence, and enjoy the miles!

Remember to watch the full video for deeper insights and visual cues.

References

• MARATHON Monday Week 8: my Long Run Strategy - YouTube (YouTube Video)

Workout - Marathon Confidence Builder

• 12min @ 9'15''/mi
• 0.0mi @ 8'40''/mi
• 0.0mi @ 7'55''/mi
• 12min @ 9'30''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/marathon-confidence-builder-9fba739a

Don’t have the app? Copy the reference above,
to import the workout after you install it.