Marathon Confidence Builder

Workout - Marathon Confidence Builder

• 12min @ 9'15''/mi
• 0.0mi @ 8'40''/mi
• 0.0mi @ 7'55''/mi
• 12min @ 9'30''/mi

Ready to start training?

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

Try in App Now

workout/marathon-confidence-builder-b3abb931

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

Intro: This breakdown covers MARATHON Monday Week 8: my Long Run Strategy by Seth James DeMoor. The video is worth watching in full, but here’s what you need to know to attempt the workout today. For all the technical details and visual guidance, check out the complete video.

Key Points:

• Long runs evolve from middle distances (5–15 miles) to true marathon efforts spanning 20–24 miles.
• Total weekly mileage increases even as per-mile pace slows—you’re running more distance at a lighter effort.
• The final 5 km of race day shape the training focus, which is why runs occasionally stretch to 23–24 miles.
• Once the tune-up race (Gasparilla) concludes, a recovery week reduces overall mileage before entering the final taper.

Workout Example (Week 8):

• Monday: 9 miles at an easy, relaxed pace.
• Wednesday: 10 miles easy.
• Friday: 11 miles easy.
• Saturday (Gasparilla): 23-mile run at roughly 8:40 per mile (steady, unhurried).
• Recovery week (post-Gasparilla): scale down to 20 miles, then 19, 17, and 15 miles over the following weeks, gradually picking up the pace again.

Practical Tips:

• When covering 20+ miles, stay relaxed—aim for 8:30–9:00 per mile.
• Run the same route multiple times to monitor improvements and accumulated elevation.
• After a demanding long run, take a lighter week for recovery before pushing mileage higher again.

Closing Note: Test this progressive long-run approach this week. Use the Pacing app to dial in efforts matched to your current form. Each run builds your race-day readiness, and there’s plenty of satisfaction in logging those miles.

Refer to the complete video for added context and form pointers.

References

• MARATHON Monday Week 8: my Long Run Strategy - YouTube (YouTube Video)