Confidence-Builder Tempo Run

Workout - Confidence-Builder Tempo Run

• 12min 30s @ 6'00''/km
• 7.5km @ 4'45''/km
• 12min 30s @ 6'30''/km

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Intro

Here’s what stands out from “Marathon Training Week 9: How I Build Confidence” by Seth James DeMoor. You can run this workout now. Watch the full video for context.

Key points

• Pyramid training: 6+ weeks of base mileage, then 2-3 weeks of tempo work with gradual intensity bumps. The same principles show up in 10K training guides.
• Confidence builder: when a tempo segment inside a long run (5:45-5:50 min/mi) feels comfortable, the body is signaling readiness to push harder at threshold pace.
• High-volume week: about 120 mi/week blends speed and threshold work without overload. The sessions power marathon growth and lift your 5K ceiling. That’s the logic behind 5K speed training.
• Cadence: aim for about 185-190 spm. Butt-kicks and toe-taps develop faster turnover.
• Coach tip: pick workouts that fit current fitness. Skip sessions that seem unrealistic. Staying true to the progression is how confidence builds.

Workout example

Day 1, 20-mile long run

• Warm-up: 3 mi easy at about 7:45 min/mi.
• Main tempo segment: 10 mi at 5:45-5:50 min/mi (easing to 5:30-5:25 on uphills as needed).
• Cool-down: remaining miles easy at 7:30-8:00 min/mi.

Weekly schedule (paces in min/mi):

• Monday: 20 mi (10 mi tempo as above).
• Tuesday: 8 mi AM plus 7 mi PM easy at 7:30-8:00.
• Wednesday: 23

References

• Marathon Training Week 9: How I build Confidence - YouTube (YouTube Video)