The Confidence-Builder Long Run

Workout - The Confidence-Builder Long Run

• 0.0mi @ 9'30''/mi
• 0.0mi @ 8'30''/mi
• 0.0mi @ 9'30''/mi

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Intro

Seth James DeMoor’s “Marathon Training Plan Design Day” is worth a watch. The distilled version is below with a workout you can run today. The full video goes deeper into each phase.

Key points

• Sign up for your race early. That commitment turns the plan from abstract to tangible.
• Structure your block like building a house: foundation (first 2-4 weeks), walls (building weekly mileage), detail (speed work, a test race, the taper).
• Training runs 16 weeks, from Dec 20 to the Rotterdam Marathon on April 10.
• Weekly volume climbs from 60 mi in week 1 to about 105 mi by week 4, then drops gradually after a tune-up race around week 7.
• After the test race, the emphasis flips: lower mileage, higher intensity (VO2-max repeats, threshold efforts, longer hard-paced runs of 22-24 mi).
• Three hard-paced long runs across the block build real confidence in marathon pace.

Workout example

Week 1 (launch week, 60 mi total)

• Monday: easy 5 mi plus mobility/foam rolling.
• Tuesday: VO2-max session, 5 x 800 m at 5K pace with 2 min jog recovery (about 4 mi total).
• Wednesday: easy 6 mi.
• Thursday: tempo run, 2 mi easy, 4 mi at threshold (about 10 mi total).
• Friday: rest or cross-training (strength/hips).
• Saturday: long run, 12 mi comfortable, last 2 mi at marathon goal pace.
• Sunday: easy recovery run, 5 mi.

Progression: add about 10-15 mi per week until you hit about 105 mi in week 4. After your tune-up race in week 7, cut volume by about 20-30% while keeping intensity (VO2-max and threshold work stay sharp).

Closing note

Run this block. Plug your paces into the Pacing app and scale the mileage to your life. Register, map the mileage curve, and let the fitness build.

References

• Marathon Training Plan Design Day - YouTube (YouTube Video)