Racing Tom Cruise, Running Jackets, & On Cloudsurfer Thumb Test - Seth James DeMoor
This is a quick summary of “Racing Tom Cruise, Running Jackets, & On Cloudsurfer Thumb Test” 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:
- Seth shares a classic fartlek (speed-play) workout that’s perfect for new runners looking to add variety and speed to easy runs. This type of speed-play is a cornerstone of effective running, and you can dive deeper into the science by Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
- He suggests a simple interval: 2 minutes at a comfortably hard, non-talking (tempo) pace, followed by 3 minutes easy/recovery.
- The structure is easy to track on a watch and can be scaled as you get fitter.
- For mountain training, he recommends hitting Colorado’s “runnable 14ers” like Bierstadt, Grays, and Tories (≈13 mi total) or the Belford-Oxford loop (≈8 mi) for scenic, altitude-friendly mileage.
- Light, packable outerwear is a must for cold-climate travel; choose layers you can easily stow in a backpack.
Workout Example:
- Warm-up 5–10 min easy jog.
- Repeat 4–6 times:
- 2 min @ tempo pace (just below race-pace, you can’t hold a conversation).
- 3 min easy (slow jog or walk to recover).
- Cool-down 5–10 min easy.
- Total time: 20 min for 4 repeats, 30 min for 6 repeats. Adjust the number of repeats as your fitness improves. As you build endurance and add more repeats, you’ll be laying a strong foundation for longer distances. For more advanced plans and strategies, check out our guide on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
Practical Tips:
- Use a watch or phone timer set to 2 min / 3 min intervals – the “two-three” pattern is easy to remember.
- If you’re new to tempo work, aim for a pace that feels “hard but sustainable” – roughly 80-85% of your max heart rate. This effort is key for building the stamina needed for shorter races, and in fact, variations of this workout are crucial for anyone Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
- On mountain loops, start with the lower-elevation 14ers and add elevation as you get stronger.
- Pack a lightweight, breathable jacket that folds small; you’ll stay warm without extra weight on hills.
Closing Note: Give the 2-minute-on / 3-minute-off fartlek a try today and feel free to customize the paces in your Pacing app to match your current speed. Have fun, stay safe, and keep chasing those miles!
Remember, this is a summary of Seth James DeMoor’s video – watch the full episode for deeper insights and more gear recommendations.
References
Workout - Seth's Beginner Fartlek
- 10min @ 6'00''/km
- 5 lots of:
- 2min @ 4'45''/km
- 3min rest
- 7min @ 6'00''/km
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