The Feel-Good Foundation Workout
Workout - The Feel-Good Foundation Workout
- 10min @ 10'30''/mi
- 0.0mi @ 9'20''/mi
- 7min @ 12'00''/mi
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Intro
Seth James DeMoor’s “Marathon Training Monday Week 10: Good or Bad?” gives a detailed look at this week. The core lessons are below so you can run the session today. Watch the full video for the rest.
Key points
- Week 10 of an 18-week cycle. The priority shifts to conversational paces, threshold efforts, and a long run you judge by feel.
- Feel-based running matters. Seth’s legs found a groove at about 9:23 min/mile, which is a solid sign after the heavier blocks behind.
- Strength training in the gym stays in the mix to bulletproof the legs before mileage drops.
- Speed work takes a back seat. The focus is easy running, threshold running, and gym work.
Workout example
- Long run (feel-good pace): 10-12 miles at about 9:20-9:30 min/mile, or your own sustainable pace. Conversational heart rate, loose body, attention on leg readiness.
- Strength session (after run): 20-30 minutes of bodyweight moves: lunges, single-leg deadlifts, core drills.
Closing note
Trust your body, stick with the plan, and set the paces in the Pacing app to where you are now.
References
- Marathon Training Monday Week 10: Good or Bad? - YouTube (YouTube Video)