The 9-Mile Confidence Builder

Workout - The 9-Mile Confidence Builder

• 0.0mi @ 10'00''/mi
• 0.0mi @ 8'45''/mi
• 0.0mi @ 7'30''/mi
• 12min @ 12'00''/mi

Ready to start training?

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

Try in App Now

workout/the-9mile-confidence-builder-7ce5bb30

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

Intro

Seth James DeMoor’s “Marathon Training Workouts | Best workouts and Unnecessary workouts” breaks down what works for marathon prep. The key methods are below so you can run these this week. Watch the full video for DeMoor’s complete breakdown.

Key points

• Threshold runs (both the 9-mile and 13-mile versions) build confidence at marathon pace better than anything else.
• Long runs of 20-22 miles built endurance without trashing the legs. One 24-mile effort was overkill.
• A 12 x 1 km repeat session with 90-second recovery jogs gave enough anaerobic stimulus without overdoing it.
• Tempo runs of 12-15 miles at 6:00-6:20/mile kept the legs ready for race-day speeds.
• Mountain “14-er” runs (14,000 ft elevation) build altitude adaptation and hill power, but overdoing altitude training can leave your feet unprepared for road racing.
• Takeaway: drop in 1 km repeats (6-8 reps, 60-90 sec rest) to sharpen turnover, and run a few road-specific sessions before race day.

Workout example

Sample marathon-training week

• Monday: easy run 5 mi (recovery).
• Tuesday: 9-mile threshold. Warm up easy, then settle into 5:17/mi for the final 3 miles before easing out.
• Wednesday: rest or light cross-train.
• Thursday: 12 x 1 km repeats at 5K pace with 90-second recovery jogs (add 6-8 more reps for extra turnover).
• Friday: easy run 4-5 mi.
• Saturday: 13-mile threshold at 5:30-5:40/mi (feel-based, comfortably hard).
• Sunday: long run 20-22 miles at conversational pace, time on legs over speed.
• Optional: 12-15 mile tempo run (6:00-6:20/mi) every other week on roads to acclimate to pavement.

Closing note

Try this training block and adjust paces to your fitness in the Pacing app.

References

• Marathon Training Workouts | Best workouts and Unnecessary workouts - YouTube (YouTube Video)