NEW YORK CITY Marathon Training - Seth James DeMoor

Aug 13, 2025

Intro

This is a quick summary of NEW YORK CITY Marathon Training 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 plan is a 10‑week training block (≈9‑10 weeks) focused on building an aerobic base, then adding speed work.
Main pillars: speed‑endurance intervals, long‑run progressions, and occasional mountain/vertical work.
He stresses a large aerobic pyramid base: the bigger the base, the higher the race‑day speed peak.
Flexible scheduling: write the plan in pencil, erase and shift runs as life demands.
Long runs target 22‑24 miles, gradually increasing pace from ~7:15 /mi to ~6:20 /mi.

Workout Example

Speed‑Endurance Session (alternating weeks)

3 × 2 km @ ~10‑sec per km faster than marathon pace, 90 s rest
2 × 1 mi @ same effort, 75‑90 s rest
1 × 800 m @ faster than 5K pace, 90 s rest Run on a hard‑pack dirt surface (e.g., High Line Canal).

Long‑Run Progression (every 2‑3 weeks)

22‑24 mi total distance
Start at ~7:15 /mi (altitude adjusted) and progressively drop pace every few miles, aiming for ~6:20 /mi by the finish.
Use the “steady‑tired” zone (around 6:50 /mi) for the middle miles to build endurance.

Closing Note

Give this 10‑week block a try and tweak the paces to match your own fitness in the Pacing app. Adjust intervals, long‑run mileage, or hill work as needed, and you’ll be well‑prepared for the NYC Marathon. Happy training!