Running Endurance Gains for PRs, this is What has Worked for me - Seth James DeMoor

Aug 13, 2025

Intro: This is a quick summary of Running Endurance Gains for PRs, this is What has Worked for me 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:

Build a solid base with easy, steady runs (Zone 2‑3) especially in the first 8 weeks of a training block.
Once you can comfortably run >2 hours, capillary density and aerobic capacity jump dramatically.
Incorporate weekly tempo runs of 60‑75 min (up to 90 min for marathon prep) at the low end of Zone 4.
If possible, add a sustained uphill effort of 30‑45 min (up to 60 min) to boost leg strength and aerobic power.
Consistency matters: 20‑30 min jogs 5 days a week or 40‑80 mi weeks help avoid injury and keep mileage up.

Workout Example:

Base Run – 90‑120 min at a comfortable “steady” pace (Zone 2‑3).
Tempo Run – 60‑75 min (or 90 min for marathon focus) at low‑Zone 4, aiming for a “comfortably hard” effort.
Hill Session (optional) – Find a hill and run uphill continuously for 30‑45 min (up to 60 min) at a moderate effort, no downhill.

Closing Note: Give these runs a try, adjust the paces to match your own heart‑rate zones in the Pacing app, and watch your endurance soar. Happy running!