Marathon Training plan: the final Long Run - Seth James DeMoor

Aug 13, 2025

Intro

This is a quick summary of Marathon Training plan: the final Long Run 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

The run is the last long run of a marathon block, done 15‑16 days before the Amsterdam Marathon.
Distance: 24 mi (38 km) at a steady pace of about 6:38 / mi (≈4:05 / km) on a high‑altitude course (≈10,000 ft) with ~778 ft of elevation gain.
Emphasis on aerobic development, patience, and consistency – hit the mileage calendar (e.g., 340/365 days) for long‑term gains.
After the long run the training volume drops sharply and a sharpen/taper phase begins.
Practical gear and nutrition tips: Morten drink mix (500 ml water + mix), two gels, post‑run elite recovery mix, foam‑rolling the inner quads, and a reliable watch for heart‑rate/elevation data.

Workout Example

Final Long Run (Leadville, CO)

Warm‑up: 10‑15 min easy jog.
Main set: 24 mi at ~6:38 / mi (steady, conversational pace). Adjust to your own fitness – if 20 mi feels safer, aim for 20‑22 mi.
Hydration/Nutrition: Every 45‑60 min sip a pre‑mixed Morten drink (500 ml water + powder) and take a gel.
Elevation: Expect rolling hills; keep effort level consistent rather than pace on climbs.
Cool‑down: 10 min easy jog + stretch.
Recovery: Post‑run elite recovery mix (electrolytes + carbs) and foam‑roll the inner quads as demonstrated.

Closing Note

Give this 24‑mile steady‑state run a try (or scale it to 20‑22 mi for your current level) and then let the taper do its magic. Plug your own paces into the Pacing app to personalize the workout, and enjoy the confidence boost heading into race day. Happy running!

Remember to watch the full video on Seth James DeMoor’s channel for more gear insights, pacing details, and his personal race‑day plan.