Marathon Training Week 9: How I Build Confidence - Seth James DeMoor

Monday: 20 mi (10 mi tempo as above)
Tuesday: 8 mi AM + 7 mi PM easy @ 7:30‑8:00
Wednesday: 23

Aug 13, 2025

Intro

This is a quick summary of Marathon Training Week 9: How I Build Confidence 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

Pyramid training: 6+ weeks of base mileage, then 2‑3 weeks of tempo work, building confidence with “baby‑step” increases in intensity. This foundational strategy is key for long distances, and you’ll find similar principles in effective plans for mastering the 10K.
Confidence builder: a long run with a tempo segment that felt easy (5:45‑5:50 min/mi) shows the body is ready for threshold work.
High‑volume week: ~120 mi/week, now adding speed/threshold sessions while keeping volume manageable. These workouts are critical for marathon performance, but they’re also the secret to unlocking new gears for shorter races. In fact, targeted sessions are how you can master 5K speed by building your top-end pace.
Cadence focus: aim for ~185‑190 spm; quick‑feet drills (butt‑kicks, toe‑taps) help raise cadence.
Coach tip: choose workouts you can achieve; avoid overly daunting sessions so you can stay on the pyramid and build confidence.

Workout Example

Day 1 – 20‑mile long run

Warm‑up: 3 mi easy @ ~7:45 min/mi
Main tempo segment: 10 mi at 5:45‑5:50 min/mi (occasionally dropping to 5:30‑5:25 on hills)
Cool‑down: remaining miles easy @ 7:30‑8:00 min/mi

Weekly schedule (all paces in minutes per mile):