Opening the Adios 4 throttle a little bit: 5:14, 5:18, 5:19 - Seth James DeMoor

Aug 13, 2025

Intro

This is a quick summary of Opening the Adios 4 throttle a little bit: 5:14, 5:18, 5:19 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

Throttle‑up philosophy: add a little more intensity and mileage in the second half of the marathon block to keep the legs “turned over.”
Flexible training: adjust mileage based on how your body feels and weather conditions (e.g., a blizzard in Denver).
Progression: bump the weekly threshold run distance (from 3 mi to 6 mi) two weeks before the marathon, then introduce speed work 7 weeks out.
Breathing & turnover: a slightly faster threshold effort improves breathing without extra fatigue.

Workout Example

Total distance: 20 mi (≈ 32 km) at an overall average pace of 6:30 / mi (4 min / km).
3‑mile warm‑up: ~7:15 / mi (≈ 7:30 / mi estimated).
3‑mile threshold segment (miles 4‑6): 5:14‑5:19 / mi (≈ 5:17 / mi average, 3:15 / km). Goal is to eventually drop into the 5:10 range.
Long run (miles 13‑19): steady 6:22‑6:25 / mi (≈ 4:00 / km) for a controlled, easy‑feeling segment.
Practical tip: focus on steady breathing and a quick leg turnover during the threshold; keep the long run relaxed to build endurance.

Closing Note

Give this “throttle‑up” workout a try today, and feel free to adjust the paces to fit your own training using the Pacing app. Good luck, and keep turning those legs up for the marathon!