Throttle-Up Long Run

Workout - Throttle-Up Long Run

• 0.0mi @ 7'23''/mi
• 0.0mi @ 5'17''/mi
• 0.0mi @ 6'41''/mi
• 0.0mi @ 8'15''/mi

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Intro

Seth James DeMoor walks through “Opening the Adios 4 throttle a little bit: 5:14, 5:18, 5:19” with practical coaching notes. The video is detailed. Here’s how to put the session to work. The full video has the picture.

Key points

• Throttle-up idea: layer in modest intensity bumps and extra mileage in the second half of marathon prep to keep leg speed and cadence.
• Flexible training: let your body’s response guide mileage. Account for weather (Denver blizzards included).
• Progression: stretch threshold runs from 3 miles to 6 miles in the last two weeks before race day, and add speed development around seven weeks out.
• Breathing and turnover: a moderately elevated threshold pace sharpens your breathing rhythm while keeping fatigue in check.

Workout example

• Total: 20 mi (≈32 km), average 6:30/mi (4 min/km).
• 3-mile warm-up at ~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). Build toward the low 5:10s.
• Long run (miles 13-19): steady 6:22-6:25/mi (≈4:00/km), controlled and conversational.
• Stay focused on breathing and turnover during the threshold work. Keep the long run unhurried and foundational.

Closing note

Try this throttle-up session and adjust pace targets to your fitness in the Pacing app.

References

• Opening the Adios 4 throttle a little bit: 5:14, 5:18, 5:19 - YouTube (YouTube Video)