Miracle at the Track - Seth James DeMoor

Aug 13, 2025

This is a quick summary of Miracle at the Track 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 session focuses on kilometer repeats (1 km intervals) to sharpen speed and stamina.
During taper weeks, Seth swaps long runs for middle‑distance runs to keep volume while reducing fatigue.
He emphasizes sleep, recovery (epsom‑salt baths), and staying warm as critical for peak performance.
Goal race pace for the Rotterdam Marathon is 3:15–3:16 km (≈5:15 mi), which guides the interval intensity.

Workout example (track interval set)

Warm‑up: 6 km easy jog + a few short 200‑m pickups.
Kilometer repeats – 12 × 1 km at ~3:20 / km with 200 m jog recovery between each (or 15 × 1 km if you’re feeling strong).
Cool‑down: 5‑6 km easy, focusing on relaxed stride. Tip: Start the first 2–3 repeats a bit slower to prime the legs, then settle into your goal pace for the remaining reps.

Takeaway Try this interval session today, adjusting the paces to match your own goal race pace in the Pacing app. Remember, the structure is flexible – you can shorten the repeats or add extra recovery if needed. For a deeper dive into taper strategy, sleep hacks, and race‑pace planning, watch the full video on Seth James DeMoor’s channel.

Keep moving forward – hit the track, own those kilometer repeats, and fine‑tune your marathon plan!