Progressive 10-Miler
Workout - Progressive 10-Miler
- 0.0mi @ 9'30''/mi
- 0.0mi @ 7'50''/mi
- 0.0mi @ 7'35''/mi
- 0.0mi @ 7'20''/mi
- 0.0mi @ 9'30''/mi
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro: Seth James DeMoor’s Long Run Success: Unboxing Gym Gear for the Older Runner is definitely worth your time. We’ve broken down the core ideas so you can start the workout right away. Check the full video for additional details and explanation.
Key Points:
- Grow your long runs each week, gradually shifting from around 7:50 mi pace toward 7:15‑7:20 mi as fitness develops.
- In strong winds (30‑50 mph), ease up on your target pace to maintain your schedule.
- Blend core strengthening into your long run—it keeps your legs aligned and lessens knee stress.
- Practical gear additions (knee wraps, balance board, dependable water bottle) build confidence and reinforce proper form.
Workout Example:
- Warm‑up: Begin with 10‑15 minutes of core activation: planks, dead‑bugs, glute bridges.
- Long Run: Run 20 miles (≈32 km) at 7:15‑7:20 per mile (≈4:35‑4:40 km). On windy days, add 5‑10 seconds per mile.
- Cool‑down: Finish with an easy 5‑minute jog, then stretch well and check in with your knees—use your knee wrap if it helps.
Closing Note: Give the long‑run and strength pairing a shot this week, adjusting paces through your Pacing app to fit your current fitness level. Run with purpose, stay resilient, and enjoy the journey!