Confidence-Builder Tempo Run
Workout - Confidence-Builder Tempo Run
- 12min 30s @ 6'00''/km
- 7.5km @ 4'45''/km
- 12min 30s @ 6'30''/km
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Intro
Here’s what stands out from Marathon Training Week 9: How I Build Confidence by Seth James DeMoor. You can implement this workout right now. The full video offers additional context and nuance if you want to go deeper.
Key Points
- Pyramid training: Start with 6+ weeks of base mileage, then shift into 2‑3 weeks of tempo work using gradual intensity bumps. This approach anchors long-distance success, and the same principles show up in 10K training guides.
- Confidence builder: when a tempo segment inside a long run (5:45‑5:50 min/mi) feels comfortable, your body is signaling readiness to push harder at threshold pace.
- High‑volume week: ~120 mi/week blends speed and threshold work without overloading your system. These sessions power marathon growth and simultaneously expand your 5K ceiling. That’s the logic driving 5K speed training—building your peak pace through intentional faster repeats.
- Cadence focus: Aim for ~185‑190 spm. Drills like butt-kicks and toe-taps develop faster foot turnover.
- Coach tip: Pick workouts that match your current fitness. Skip sessions that seem unrealistic—staying true to the pyramid progression is how you accumulate real confidence.
Workout Example
Day 1 – 20‑mile long run
- Warm‑up: 3 mi easy @ ~7:45 min/mi
- Main tempo segment: 10 mi at 5:45‑5:50 min/mi (easing to 5:30‑5:25 on uphills as needed)
- Cool‑down: remaining miles easy @ 7:30‑8:00 min/mi
Weekly schedule (all paces in minutes per mile):
- Monday: 20 mi (10 mi tempo as above)
- Tuesday: 8 mi AM + 7 mi PM easy @ 7:30‑8:00
- Wednesday: 23
References
- Marathon Training Week 9: How I build Confidence - YouTube (YouTube Video)