Seth's 8-Mile Threshold

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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Intro

Seth James DeMoor’s “Race CANCELLED, 8-Mile Threshold” is worth a watch. The key elements are below so you can run the workout today. The full video has more nuance.

Key points

• Weekly focus ramps intensity while cutting volume: 140 mi, then 120, then 100 mi total.
• Threshold runs are the basis of race-specific fitness, especially for half-marathon and marathon.
• This 8-mile threshold session builds on a 3-mile easy warm-up plus strides and movement drills.
• Target threshold pace around 5:20-5:23 per mile (example splits: 5:20, 5:14, 5:17, etc.), HR averaging near 158 bpm and peaks around 167 bpm.
• Don’t lock into the schedule. If the session isn’t clicking, dial back to an easier run or swap in track repeats to keep intensity up.

Workout example

1. Warm-up: 3 mi at ~8 min/mi easy.
2. Strides and form work: 4-6 × 100 m, focusing on turnover and form.
3. 8-mile threshold run: target ~5:20/mi (around 84 min total). HR 150-160 bpm. Track splits (e.g., 5:20, 5:14, 5:17, 5:23, 5:19, 5:16, 5:16).
4. Cool-down: 5-10 min easy plus stretching.

The structure adapts whether you’re running 4, 12, or 16 mi at threshold. Adjust pace to your fitness.

Closing note

Try this 8-mile threshold this week and set zones in the Pacing app.

References

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