15-Mile Strong Finish Tempo

Workout - 15-Mile Strong Finish Tempo

• 12min @ 12'00''/mi
• 0.0mi @ 6'18''/mi
• 0.0mi @ 6'11''/mi
• 12min @ 12'00''/mi

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Intro

About “Amsterdam Marathon Prep: 15‑mile Tempo | 4 Weeks to Go” from Seth James DeMoor: This video walks through a solid workout you can run today. We’ll cover the main takeaways in this breakdown, but watch the full video for complete context.

Key Points

• Altitude‑adjusted tempo: You’re running 5,280 ft above sea level here; when you race in Amsterdam at sea level, you can expect to run 8‑10 seconds faster per mile.
• The pace: Lock into a steady rhythm (~5:33 / mile, ~3:25 / km) on the dirt surface.
• Final push: Treat the last 2‑3 mi as your “finish‑in‑charge” segment—accelerate slightly (≈5:30 / mile) and drive through with your arms.
• Hydration smart: Position water bottles at ~3.5‑mile intervals (out and back) so you can grab water without breaking rhythm.
• Trust yourself: Run by feel; pace doesn’t need to match last week’s splits—adjust based on how your body responds.

Workout Example

• Distance: 15 mi (24 km) on a dirt trail, 7.5 mi out and back.
• Target pace: Aim for 5:33 min/mi (3:25 min/km) across the high‑altitude route, then shift to 5:25–5:30 min/mi for your final 3 mi.
• Fuel stops: Set water bottles at 3.5 mi, 7.0 mi, and 10.5 mi—cover these points on the way out and back so you can refuel without stopping.
• Strong close: Hit the last 3 mi with a slight tempo increase (5:30 / mi) and emphasize arm turnover.
• Mental anchor: “Be in charge”—this is your cue to drive your legs and finish with authority.

Closing Note

Run this 15‑mile tempo and adjust the paces in the Pacing app to match your fitness. Put real effort into those final miles—that’s where the race gets won. You’ve got this.

References

• Amsterdam Marathon Prep: 15-mile Tempo | 4 Weeks to Go - YouTube (YouTube Video)