Race CANCELLED, 8-Mile Threshold - Seth James DeMoor

Intro

This is a quick summary of Race CANCELLED, 8‑Mile Threshold 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 week’s focus shifts from higher volume to higher intensity: 140 mi → 120 mi → 100 mi total weekly mileage.
• Threshold runs are the “bread and butter” for race‑day fitness, especially for half‑marathon and longer distances.
• An 8‑mile threshold run follows a 3‑mi easy warm‑up, strides, and form drills.
• Target threshold pace is roughly 5:20 – 5:23 per mile (splits shown as 5:20, 5:14, 5:17, etc.) with heart rate averaging 158 bpm and max 167 bpm.
• Flexibility is key: if a planned workout feels off, pivot to a shorter run or track intervals to still hit the intended intensity.

Workout Example

1. Warm‑up – 3 mi at ~8 min/mi easy pace.
2. Strides & form drills – 4–6 × 100 m strides, focusing on quick turnover.
3. 8‑mile threshold run – aim for ~5:20 / mi (≈84 min total). Keep heart rate in the 150‑160 bpm zone; you can monitor splits (e.g., 5:20, 5:14, 5:17, 5:23, 5:19, 5:16, 5:16).
4. Cool‑down – 5‑10 min easy jog + stretch. Adjust the pace to match your current fitness; the same structure works for 4 mi, 12 mi, or a 16 mi threshold week.

Closing Note

Give this 8‑mile threshold session a try this week, then tweak the paces in the Pacing app to fit your own training zones. Keep pressing forward—your next race will be ready for you! 🚀

References

• Race CANCELLED, 8-Mile Threshold - YouTube (YouTube Video)

Workout - Seth's 8-Mile Threshold

• 0.0mi @ 8'00''/mi
• 5 lots of:
  • 100m @ 3'00''/km
• 0.0mi @ 5'22''/mi
• 12min @ 10'00''/mi

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