Hay is in the Barn' Tune-Up

Workout - Hay is in the Barn' Tune-Up

• 2.0km @ 6'30''/km
• 5.8km @ 5'00''/km
• 2.0km @ 7'00''/km
• 5 lots of:
  • 100m @ 4'00''/km

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Intro: Seth James DeMoor’s “Hay is in the Barn + Training Block Reflection” deserves your attention—we’ve pulled out the key takeaways so you can run one of these workouts immediately. Watch the full video for complete context and coaching insights.

Key Points:

• The training block mirrors a harvest cycle: plant your aerobic foundation, grow it through speed and interval work, then harvest through tapering and sharpening before race week.
• Mount Bierstadt (around 14,000 feet) provides ideal terrain for high-altitude run-hike sessions.
• The week leading into a race emphasizes lower volume and leg freshness over accumulated work.

Workout Example (Race‑Week):

• Tuesday: 3-mile jog, genuinely easy pace.
• Wednesday: 6–8 miles with a tempo segment (just under threshold), plus drills and strides.
• Thursday: 3–4 miles steady at an easy effort.
• Friday: 2–3 miles easy with strides to keep legs responsive. Adjust paces via the Pacing app based on your current fitness level.

Closing Note: Work through this week of lighter, focused running to prime yourself for the race. Customize the mileages and intensities to fit your own training block, and consult the full Seth James DeMoor video for deeper guidance.

References

• Hay is in the Barn + Training Block Reflection - YouTube (YouTube Video)