Seth's Triple Zone Explorer

Workout - Seth's Triple Zone Explorer

• 10min @ 9'15''/mi
• 15min @ 7'30''/mi
• 5min @ 7'00''/mi
• 10min @ 9'15''/mi

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Intro

Seth James DeMoor’s Never Stop Exploring w/ True Love Q&A is worth a watch. We’ve pulled out the key takeaways so you can give the workout a go right away. Watch the full video for the complete picture.

Key points

• Three pacing zones structure the training: Easy (9-9:30 min/mi, HR 100-110), Steady (6:45-7:15 min/mi, HR 120-135), and Steezy (7:15-7:45 min/mi, HR 110-120). Stay within a ~30-second window of your target pace.
• Training frequency: 3-4 runs a week, each around 40 minutes (roughly 3 miles), at a manageable effort.
• For busy parents: don’t beat yourself up on off days. Five minutes of walking still counts. Start with a 7-minute walk if that’s all you’ve got.
• Life outside running: tend to your marriage, share tea each evening, and protect one night a week for yourselves.

Workout example

Steady day

• Warm-up: 5-10 min easy jog (9:30 min/mi).
• Main: 20-30 min at 7:15-7:45 min/mi (HR 110-120), staying inside a 30-second window.
• Cool-down: 5-10 min easy jog (9 min/mi). Adjust based on how your legs feel.

Easy day

• Run comfortably at 9-9:30 min/mi (HR 100-110) for 40 minutes. Feeling wiped? A few walking minutes won’t hurt. Pick it back up when ready.

Closing note

Try these paces this week and adjust them to your own heart-rate zones in the Pacing app. Happy running.

References

• Never Stop Exploring w/ True Love Q&A - YouTube (YouTube Video)