SHOCKING Training Insights: NAPLES vs JERSEY CITY Half Marathon Training Block Analysis - Seth James DeMoor

Intro: This is a quick summary of SHOCKING Training Insights: NAPLES vs JERSEY CITY Half Marathon Training Block Analysis 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:

• Two training blocks compared: a 15‑week (130 mi/week peak) Naples block vs a 13‑week (110 mi/week peak) Jersey City block.
• Naples included high‑altitude sessions (>10,000 ft) and 23 “double” long‑run days; Jersey City relied on sea‑level mileage and three doubles.
• Core workouts: ladder sessions (2 × 300 m, 2 × 600 m, 2 × 300 m), K‑repeats on the track, mile repeats, and back‑to‑back long runs (e.g., 12 mi + 8 mi, 8 mi + 10 mi).
• A tune‑up time trial for Naples: 6 mi on the track at 5:07 /mi (≈ 30 min total) at altitude.
• Practical tip: monitor weekly volume, use “sensory data” (how you feel) to adjust intensity, and don’t be afraid to add altitude or doubles if you can.

Workout Example:

1. Ladder + K‑Repeat (Naples style) – 2 × 300 m, 2 × 600 m, 2 × 300 m on a flat course or track, followed by a 5‑minute K‑repeat (800 m at 5K pace).
2. Double Long‑Run Day – Run 12 mi in the morning, then 8 mi 4–5 hours later; aim for easy‑pace (≈ 1 min per mile slower than your half‑marathon goal).
3. Altitude Tune‑Up (if possible) – 6 mi on a high‑altitude track at ~5:07 /mi; use this as a benchmark for fitness.

Closing Note: Try one of these sessions this week, tweak the paces to match your own training data in the Pacing app, and see how the volume and double‑run concept feels for you. Keep listening to your body, and remember the full video has even more insight—happy running!

References

• SHOCKING Training Insights: NAPLES vs JERSEY CITY Half Marathon Training Block Analysis - YouTube (YouTube Video)

Workout - Naples Speed Ladder

• 12min @ 8'00''/km
• 100m @ 5'00''/km
• 100m @ 5'00''/km
• 100m @ 5'00''/km
• 100m @ 5'00''/km
• 2 lots of:
  • 300m @ 5'00''/km
  • 100m @ 8'00''/km
  • 300m @ 5'00''/km
  • 100m @ 8'00''/km
• 2min rest
• 2 lots of:
  • 600m @ 4'30''/km
  • 200m @ 8'00''/km
• 12min @ 9'30''/km

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