10K Aerobic Deposit

Workout - 10K Aerobic Deposit

• 3.2km @ 6'15''/km
• 100m @ 2'30''/km
• 100m @ 2'30''/km
• 100m @ 2'30''/km
• 100m @ 2'30''/km
• 2 lots of:
  • 1.6km @ 4'40''/km
  • 805m @ 7'27''/km
• 5.6km @ 6'15''/km

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Seth James DeMoor’s video “Highest Monthly Volume of my ENTIRE Life | Lessons” offers practical insights worth exploring. Below we’ve pulled the core takeaways so you can implement them right away. The full video deserves a watch for the complete context.

Key Points

• Five consecutive weeks hitting 100+ mile weeks (with a road marathon focus) expanded his aerobic capacity significantly.
• His initial 14‑week marathon training block proved too compressed; he’s shifted toward 16‑week blocks that allow for a gradual ramp‑up and a structured recovery week.
• A recovery week (reduced volume) placed 6‑7 weeks before race day helps shed accumulated fatigue and reduce the risk of overuse injuries.
• Viewing every run as a contribution to your aerobic fitness account and staying attuned to your body’s signals matters for staying healthy long‑term.
• High‑volume training works when you’ve built a strong base, though you must watch for warning signs like pain (he’s dealt with a metatarsal stress fracture before).

Workout Example (Typical 100‑Mile Week)

Mon – Easy 6–8 mi @ conversational pace
Tue – Medium 10–12 mi @ steady (half‑marathon effort)
Wed – Hard quality: 8 mi with 2×1 mi @ 10K pace
Thu – Recovery 5 mi easy
Fri – Easy 6 mi + strides
Sat – Long run 20–22 mi @ easy‑moderate
Sun – Back‑to‑back long 18–20 mi @ easy
Total ≈ 100 mi

Adjust distances and paces to match your own weekly mileage and current fitness level using the Pacing app.

Practical Tips to Try Now

• For your next marathon build, consider a 16‑week cycle instead of 14; spend the opening week gradually increasing weekly mileage.
• Plan a recovery week (around 70 % of peak volume) roughly 6–7 weeks before race day.
• Log each run as a deposit in your aerobic account—use a training log or app to track the accumulation.
• Watch for fatigue signals (sore legs, general heaviness) and scale back before pain develops.

Closing Note Apply these volume‑management principles to your training cycle and dial in the paces for your own level using the Pacing app. You’ll develop a stronger aerobic foundation while keeping injury at bay. Enjoy the miles!

References

• Highest Monthly Volume of my ENTIRE Life | Lessons - YouTube (YouTube Video)