WORK Hard (and rest) - Seth James DeMoor

Aug 13, 2025

Intro

We’re breaking down the WORK Hard (and rest) session from pro runner Seth James DeMoor. It’s a fantastic workout focused on building power while staying fresh. We’ve summarized the key details from his video so you can give it a try today.

The Core Principles

Power Training: To build serious leg strength and power, Seth straps on 4-lb ankle weights while running on steep mountain terrain. This is an advanced technique for targeted strength work.
Taper & Peak: With about 18 days before his Pikes Peak race, Seth’s training shifts to tapering. The goal is to reduce overall volume to ensure the body is fresh, fit, and healthy for race day. While Seth is prepping for a grueling mountain race, the principles of tapering are universal. If you’re building up to a different challenge, you can find similar strategies in our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
The Workout Structure: The session is built around a 4-minute “on” interval followed by 1 minute of easy jogging for recovery, repeated 5 times. The “on” pace is comfortably hard—faster than an easy run, but controlled enough that you only feel truly winded by the end of each 4-minute block. This is a classic method for building stamina, and for a deeper dive into different formats, you can explore our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Weekly Progression & Recovery: Seth’s plan shows a steady progression, culminating in a 25-minute run where he hit a natural, enjoyable stride. Crucially, his plan also includes a full day off and three days of walking to prioritize recovery.

The Workout

Here is a simple breakdown of the 25-minute session:

Warm-up: 5–10 min easy jog

Main set (25 min total):
  • 4 min at a comfortably hard pace (aim to be winded by the end)
  • 1 min easy jog/recovery
  • Repeat 5× (total 20 min on + 5 min off)

Cool-down: 5–10 min easy jog

Feel free to adjust the “on” pace to your own threshold. You can use the Pacing app to easily build and customize these intervals for your run.

Final Thoughts

Give this power-focused interval a try, tweak the paces to match your fitness, and don’t forget to keep those rest days in your plan. This workout isn’t just for mountain runners; it’s a fantastic way to build the speed endurance needed for shorter distances. In fact, similar interval structures are a cornerstone of Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.

By balancing hard work with smart recovery, you’ll get stronger, fresher, and be ready for your peak day—just like Seth! Happy running