Run Longer, Improve Endurance, my 10-Year Reflection - Seth James DeMoor

Aug 13, 2025

Intro: This is a quick summary of Run Longer, Improve Endurance, my 10‑Year Reflection 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:

Aerobic Engine: Consistently running builds a stronger heart and better oxygen delivery, which makes faster workouts and races easier.
Consistency & Recovery: Keep weekly runs steady, trim long breaks to a 7‑10‑day window, and prioritize pre‑hab, good shoes, and soft‑surface training to stay injury‑free.
Annual Volume: Grow mileage slowly—aim for 500 mi → 700 mi per year (or 1,000 mi → 1,300 mi for more experienced runners). Add a bit of vertical gain with hills or repeats.
Steezy Run: A “steady‑easy” run at an 8‑minute mile pace (≈ 7:45‑8:15 / mi) that hits the sweet spot between easy and hard, perfect for aerobic‑engine building.

Workout Example – The Steezy Run:

Warm‑up 5‑10 min easy jog.
Run 30‑45 min at a steady 8‑minute mile pace (target 7:45‑8:15 per mile).
Cool‑down 5‑10 min easy. Feel free to adjust the duration to match your current fitness; the key is staying in the “steezy” zone—fast enough to stress the aerobic system but slow enough to stay comfortable.

Practical Tips to Try Right Now:

Schedule weekly runs with no more than a 7‑10 day gap between long sessions.
Add a short hill repeat (30‑60 sec up a gentle incline) once per week to boost vertical gain.
Track your annual mileage in the Pacing app and aim for a 5‑10 % increase each year.

Closing Note: Give the steezy run a go today, tweak the pace or distance to fit your current level, and watch your endurance grow. You can even customize the workout in the Pacing app to match your own paces and goals. Keep building that aerobic engine and enjoy longer, stronger runs! 🚀