'Steezy' Steady Run

Workout - 'Steezy' Steady Run

• 12min @ 9'30''/mi
• 0.0mi @ 7'00''/mi
• 12min @ 11'00''/mi

Ready to start training?

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

Try in App Now

workout/steezy-steady-run-eb9ae1c4

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

Intro

This breakdown covers “Marathon Training Plan Week 5: Volume, Pacing, & Critical” from Seth James DeMoor. The video has useful insights. Here’s what stands out so you can run the workout. Watch the full video for context.

Key points

• Week 5 is a turning point between Phase 1 and Phase 2, setting up your readiness for the threshold work ahead.
• Mileage: 80-90 miles, ramping to 110-120 miles in weeks 7-8, then a recovery week of 40-50 miles.
• Steady-run paces: about 7:00 min/mile on Tuesday and Friday (sometimes 6:52-6:55), by feel without fixating on the watch.
• Back-to-back running: 4 miles easy in the morning, then 13 miles in the afternoon (17 combined) at 7:41-7:42 min/mile.
• Threshold progression: week 5 leads into short 3-4 mile threshold runs the following week, prepping you for longer efforts later.

Workout example

• Tuesday: 4 miles steady at about 7:00 min/mile, conversational.
• Friday: another 4-mile steady run at 7:00 min/mile.
• Saturday (or another day): 13 miles at 7:41-7:42 min/mile, easy rhythm.
• Total for the week: 80-90 miles, building to 110-120 in weeks 7-8 before dropping to 40-50 for recovery.

Closing note

Try this week’s steady tempo and double-run structure. Dial in the paces in the Pacing app to your fitness and trust the process.

References

• Marathon Training Plan Week 5: Volume, Pacing, & Critical - YouTube (YouTube Video)