DeMoor-Inspired Endurance Session

Workout - DeMoor-Inspired Endurance Session

• 10min @ 6'00''/km
• 4 lots of:
  • 20s @ 3'30''/km
  • 1min rest
• 3 lots of:
  • 2.0km @ 4'20''/km
  • 1min 30s rest
• 2 lots of:
  • 0.0mi @ 6'44''/mi
  • 1min 23s rest
• 800m @ 3'50''/km
• 10min @ 6'00''/km

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Intro

Here’s the breakdown from Seth James DeMoor’s New York City Marathon Training video. Worth watching in full, but we’ve pulled the essentials so you can run the workout today.

Key points

• The block is 10 weeks (about 9-10), moving from aerobic base to speed work.
• Three core pieces: speed-endurance repeats, long-run progressions, and occasional hill/vertical work.
• DeMoor emphasizes a strong aerobic base. The wider your base, the higher your race-day ceiling.
• Keep the plan flexible. Write it in pencil and shift runs when life gets in the way.
• Long runs build to 22-24 miles, with pace dropping from ~7:15/mi to ~6:20/mi by the end.

Workout example

Speed-endurance session (alternating weeks)

• 3 × 2 km at ~10 sec/km faster than marathon pace, 90 s rest.
• 2 × 1 mi at the same effort, 75-90 s rest.
• 1 × 800 m faster than 5K pace, 90 s rest.

Run on hard-pack dirt (like the High Line Canal).

Long-run progression (every 2-3 weeks)

• 22-24 mi total.
• Start around 7:15/mi (altitude-adjusted) and drop the pace every few miles, aiming for ~6:20/mi at the finish.
• Settle into the “steady-tired” zone (around 6:50/mi) through the middle miles to build durability.

Closing note

Work through this 10-week block and tweak the paces to your fitness in the Pacing app. Adjust intervals, mileage, and hill segments as needed.

References

• NEW YORK CITY Marathon Training - YouTube (YouTube Video)