DeMoor's Threshold Builder

Workout - DeMoor's Threshold Builder

• 12min @ 12'30''/mi
• 3 lots of:
  • 2.4km @ 8'00''/mi
  • 3min rest
• 12min @ 12'30''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/demoors-threshold-builder-d62b6bb9

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Seth James DeMoor’s 15 Kilometers workout is a solid example of speed-endurance training on rolling terrain. We’ve broken down the key elements and metrics here so you can build your own version. For the complete video walkthrough and additional context, check out the original.

Key Points

• This threshold workout targets rolling hills with a steady pace of 5:15–5:23 per mile.
• A Koros watch locks in the opening 1,500 m (roughly 1 mile) at your goal pace before settling into your zone.
• Cadence hovers around 190–194 spm, while heart rate starts near 150 bpm and climbs to 161–163 bpm as the session progresses.
• The elevation gain is gentle—approximately 280 feet total—consisting mostly of rolling terrain rather than steep climbs.

Workout Example

1. Warm-up – Start with 5–10 minutes of easy running on flat terrain.
2. Threshold start – Cover the first 1,500 m (about 1 mile) at your goal pace (e.g., 5:22 per mile). Your watch will confirm you’re on target.
3. Main effort – Maintain that same pace for the remaining 13.5 km, staying within 5:15–5:23 per mile. Let the rolling hills provide natural tempo variations.
4. Cool-down – Finish with 5–10 minutes at an easy pace, keeping your stride relaxed.

Practical Tips

• Check pace early: Glance at your watch around the 1.5 km mark to confirm the pace feels dialed in.
• Cadence target: Hold around 190 spm; if it dips, pick it back up as you approach the next hill.
• Heart-rate range: Keep HR in the 150–165 bpm window. If it creeps higher, ease back a notch.
• Hill tactics: Use the rolling terrain to naturally vary effort—stay smooth and controlled rather than surging.
• Split analysis: Record each mile or segment (e.g., 5:24, 5:24, 5:21, 5:20, 5:19, 5:34) and adjust future attempts based on the pattern.

Closing Note: Try this 15 km threshold run yourself, adjust the pace within the Pacing app to match your fitness level, and notice how your endurance improves. Enjoy the session.

References

• 15 Kilometers - YouTube (YouTube Video)