DeMoor's Half Marathon K's

Workout - DeMoor's Half Marathon K's

• 10min @ 6'30''/km
• 5 lots of:
  • 1.0km @ 4'00''/km
  • 2min rest
• 5min @ 7'00''/km

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Intro: Seth James DeMoor’s *Half Marathon Training Plan Analysis KEY LESSONS LEARNED offers solid takeaways for your training. This summary distills the core lessons so you can apply them right away. The full video has more context if you want to dive deeper.

Key Points

• Most runners don’t need 140 mi/week—aim for 110–120 mi/week (roughly 180–200 km) to stay fresh and limit burnout risk.
• Hitting consistent race pace builds confidence – Seth ran 5:16 / mi (about 3:17 / km) in Toledo, which showed him he could chase bigger marathon goals. This applies whether you’re climbing up from shorter distances or staying focused on halves alone. A lot of runners find mastering the 10K sets them up well for the next step.
• You need dedicated speed sessions – Fast-half workouts develop the leg turnover that gets you under 70 minutes. The explosive power from short, quick efforts pays off race day. The same ideas behind mastering 5K speed work for half-marathon training too.
• Don’t brush off minor injuries – Rest, stretch, and consider massage when something’s nagging. A smart taper helps: drop to about 20 mi total during race week.
• Build volume safely – Slow increases, planned cutbacks, and running twice some days teach your body to handle bigger loads without breaking down.

Workout Example (adjust to match where you are):

1. Weekly mileage: 110–120 mi (roughly 180–200 km).
2. Key weekly sessions:
   • Long run: 20 mi (about 32 km) at easy pace (roughly 1 min 30 sec per km slower than race pace).
   • Mid-week speed day: 5 × 1 km @ 3:00 / km with 2-min jog recovery. Want to learn how to structure and customize these? Check out mastering interval training for science-backed approaches.
   • Tempo run: 8 mi at 5:30 / mi (about 3:25 / km) to push up your lactate threshold.
   • Recovery runs: 2–3 easy runs per week at 5–8 mi each, or add morning-and-evening double days if you want more volume.
3. Taper (race week): 20 mi total across two easy runs, no hard efforts. Focus on sleep and proper eating, and do a short shake-out run one or two days before race day.

Practical Tips

• Every 3–4 weeks, dial back mileage by about 10% so your legs can recover.
• Track your heart rate or perceived effort to ensure easy runs truly stay easy.
• Take a full day off after your toughest workouts or longest runs.
• Log your training in the Pacing app to match these paces to your current speed and fine-tune for next time.

Closing Note: Give this half-marathon block a try, shift the miles and paces to fit your schedule, and your fitness will climb. Track it all in the Pacing app so you know what worked and what to adjust for your next race.

References

• Half Marathon Training Plan Analysis KEY LESSONS LEARNED - YouTube (YouTube Video)