Marathon Confidence Builder

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-b3abb931

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

Intro: This breakdown covers “MARATHON Monday Week 8: my Long Run Strategy” by Seth James DeMoor. The video is worth watching in full. Here’s what you need to try the workout today.

Key points:

• Long runs evolve from middle distances (5-15 miles) to true marathon efforts of 20-24 miles.
• Total weekly mileage goes up even as per-mile pace slows. You’re running more distance at a lighter effort.
• The final 5 km of race day shapes the training focus, which is why runs occasionally stretch to 23-24 miles.
• After the Gasparilla tune-up, a recovery week drops overall mileage before the final taper.

Workout example (week 8):

• Monday: 9 miles easy.
• Wednesday: 10 miles easy.
• Friday: 11 miles easy.
• Saturday (Gasparilla): 23-mile run at roughly 8:40 per mile, steady.
• Recovery week (post-Gasparilla): 20 miles, then 19, 17, 15 over the following weeks, gradually picking the pace back up.

Practical tips:

• On 20+ mile runs, stay relaxed at 8:30-9:00 per mile.
• Run the same route multiple times to track improvement and elevation.
• After a hard long run, take a lighter week before pushing mileage again.

Closing note: try this progressive long-run approach. Use the Pacing app to dial in efforts to your current form. Watch the full video for context and form pointers.

References

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