DeMoor's Half-Marathon Speed Endurance

Workout - DeMoor's Half-Marathon Speed Endurance

• 15min @ 6'30''/km
• 3 lots of:
  • 1.0km @ 3'44''/km
  • 2min rest
• 10min @ 7'30''/km

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Intro

Seth James DeMoor’s Half Marathon Training Plan: Mileage, Workouts, 1:04 is worth watching. We’re breaking down the essentials so you can get started with a workout today. The full video has all the additional details you might need.

Key Points

• 15‑17 week training block: Flexible timeline depending on your race date.
• Weekly mileage arc: Starts at roughly 40 mi in week 1, climbs to 125 mi at the peak (functional over‑reaching phase), then decreases into the taper.
• Speed‑endurance Mondays: Evening sessions at race pace (around 4:52 min/mi or 3:02 min/km), with an easy run in the morning.
• Wednesday long runs: Typically 20% of your weekly volume; tops out at 23 mi on Dec 9, with a 20‑mi effort three weeks before the race.
• Friday turnover work: Short, fast repetitions like 5×100 m, 4×200 m, or 3×400 m to sharpen leg cadence.
• Easy running days: Tuesdays, Thursdays, and the weekend often feature back-to-back runs (10 mi in the AM plus 7 mi in the PM), strides included; diagonal work kicks in Dec 1.
• Adaptability: Stay attuned to how you’re feeling, cap volume around 110 mi, and scale mileage based on your circumstances.

Workout Example

Monday Speed‑Endurance (from Nov 16 onward)

• Morning: 7 mi easy run.
• Evening: 7 mi total including:
  • Week 1–Nov: 3 × 1 km @ 6:00 min/mi, 2 min recovery.
  • Dec: 3 × 2 km, same pace.
  • Jan: 3 × 3 km, same pace.
  • Follow with a 5 km burst at race pace (4:52 min/mi).

Friday Turnover (sample from Nov 20)

• 5 × 100 m
• 4 × 200 m
• 3 × 400 m

(Keep the effort short and snappy, zeroing in on quick leg turnover; take easy jogs or walk between each set.)

Long Run Guideline

• Long runs sit at about 20% of your week’s total distance. For instance: 100 mi/week calls for a 20 mi long run.
• Peak long run caps at 23 mi on Dec 9; drop to 20 mi in the final three weeks before race day.

Closing Note

Take Seth’s framework and make it yours—adjust distances and paces using the Pacing app to match where you are right now. Tailor the sessions, pay attention to your body’s signals, and embrace the path to cracking that sub‑1:04 half. All the best, and enjoy the training! 🚀

References

• Half Marathon Training Plan: Mileage, Workouts, 1:04 - YouTube (YouTube Video)