Marathon Block Threshold Builder

Workout - Marathon Block Threshold Builder

• 0.0mi @ 9'00''/mi
• 5 lots of:
  • 100m @ 3'20''/mi
• 0.0mi @ 6'00''/mi
• 0.0mi @ 10'00''/mi

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Intro

Seth James DeMoor shares his marathon training strategy in Inside Look at My California International Marathon Training Block. Here’s the essential breakdown to get you started on these workouts. Watch the full video to see the complete strategic context and additional details.

Key Points

• Over 9 weeks, this training block climbs from 55 miles to a peak of 101 miles.
• At 55–101 miles weekly, this block falls short of the typical 110–140 mi baseline, adjusted for a busy schedule and preceding altitude training.
• The core includes three 26-mile long runs, two 13-mile threshold runs, and multiple tempo work sessions in the 5:14–5:16 min/mi window.
• Reviewing your training volume before race day serves as both a confidence builder and mental preparation tool.

Workout Example

9‑week marathon block (miles)
- 3 long runs: ~26 mi each (run at a comfortable, steady pace; last long run was 24.8 mi at ~5:14‑5:16 min/mi)
- 2 threshold runs: ~13 mi each (run at threshold pace, roughly 5:14‑5:16 min/mi)
- Weekly mileage pattern (example):
  Week 1: 30 mi → Week 2: 59 mi → Week 3: 58 mi → Week 4: 66 mi → Week 5: 73 mi → Week 6: 92 mi → Week 7: 101 mi (peak) → Week 8: 96 mi → Week 9: 55 mi → Taper: 16 mi

Practical Tips

• Track weekly mileage across your training cycle to spot patterns and ensure you’re in your target range.
• Carve out 15–30 minutes before the race to review the training load you’ve completed and reinforce your readiness.
• Can’t hit the exact numbers? Modify the long runs or add a short extra run (1–2 miles) to reach your weekly total.
• Adjust the prescribed paces to match your own marathon goal pace within the Pacing app.

Closing Note Apply this framework to your own training. Customize the mileage and paces for your situation, track everything in the Pacing app, and trust the process. You’ve prepared well—stay confident and run strong.

References

• Inside Look at My California International Marathon Training Block - YouTube (YouTube Video)