Seth's Winter 10K Threshold

Workout - Seth's Winter 10K Threshold

• 10min @ 6'30''/km
• 10.0km @ 4'30''/km
• 5min @ 7'00''/km

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Intro: Seth James DeMoor’s the saga continues is worth watching. The workout is below so you can try it. Watch the full video for the context.

Key points:

• The video weaves training into everyday moments. The core theme: stay committed, step beyond what feels comfortable, and tap into your running community.
• Seth focuses on two fundamentals: threshold (lactate) training and cumulative volume. The mix of intense work and recovery days over time that gets you fitter.
• Join his Strava group (around 14,000 members) and Facebook group for recognition, shared race photos, and accountability.
• Watch on-the-run metrics: grade-adjusted pace, power output (watts), cadence (around 193 spm), and heart rate (around 155 bpm).

Workout example:

• 10 km (around 6.2 mi) winter threshold run on a flat, wind-exposed trail.
• Goal pace: 5:15-5:22 per mile (around 9:30 per km), true threshold effort.
• Duration: 33 min total, around 272 ft of elevation.
• Weather: 30-40 °F with headwinds out and tailwinds back.
• Seth finished with a grade-adjusted pace of 5:16/mi, 193 spm cadence, 155 bpm HR, and around 267 watts.

How to use it:

1. Warm up with 5-10 min of easy running.
2. Run 10 km at around 5:20/mi. Scale to your threshold pace.
3. 5-10 min easy cool-down.
4. Use your watch or the Pacing app to track effort. Paces are in miles, switch to km if you prefer.

Closing note: run this 10K workout, dial in paces for your fitness, and connect with Seth’s Strava or Facebook communities. Log the session in the Pacing app to track progress.

References

• the saga continues - YouTube (YouTube Video)