DeMoor-Inspired Endurance Session

Workout - DeMoor-Inspired Endurance Session

• 10min @ 6'00''/km
• 4 lots of:
  • 20s @ 3'30''/km
  • 1min rest
• 3 lots of:
  • 2.0km @ 4'20''/km
  • 1min 30s rest
• 2 lots of:
  • 0.0mi @ 6'44''/mi
  • 1min 23s rest
• 800m @ 3'50''/km
• 10min @ 6'00''/km

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Intro

Here’s the breakdown from Seth James DeMoor’s NEW YORK CITY Marathon Training video—definitely worth watching in full, but we’ve pulled the essentials so you can run the workout today.

Key Points

• The training block runs 10 weeks (approximately 9–10 weeks) and moves from building aerobic strength to layering in speed work.
• Three core elements: speed-endurance repeats, long-run progressions, and occasional hill/vertical work.
• DeMoor emphasizes a strong aerobic foundation—the wider your base, the higher your race-day ceiling.
• Keep scheduling flexible: write the plan in pencil, erase and shift runs when life gets in the way.
• Long runs reach 22–24 miles, with pace dropping progressively from ~7:15/mi to ~6:20/mi by the end.

Workout Example

Speed-Endurance Session (alternating weeks)

• 3 × 2 km @ ~10 sec/km faster than marathon pace, 90 s rest
• 2 × 1 mi @ same effort, 75–90 s rest
• 1 × 800 m @ faster than 5K pace, 90 s rest Execute on a hard-pack dirt surface (such as the High Line Canal).

Long-Run Progression (every 2–3 weeks)

• 22–24 mi total distance
• Start around 7:15/mi (altitude-adjusted) and gradually drop the pace every few miles, aiming for ~6:20/mi at the finish.
• Settle into the “steady-tired” zone (around 6:50/mi) during the middle miles to build durability.

Closing Note

Run through this 10-week block and tweak the paces to match your fitness in the Pacing app. Fine-tune the intervals, mileage, and hill segments as needed, and you’ll arrive at race day prepared. Best of luck!

References

• NEW YORK CITY Marathon Training - YouTube (YouTube Video)