Seth's Final Marathon Workout

Workout - Seth's Final Marathon Workout

• 12min @ 6'30''/km
• 100m @ 4'00''/km
• 100m @ 4'00''/km
• 100m @ 4'00''/km
• 100m @ 4'00''/km
• 4 lots of:
  • 1.0km @ 5'00''/km
  • 200m @ 6'30''/km
  • 1.6km @ 5'40''/km
  • 200m @ 6'30''/km
• 10min @ 6'30''/km

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Seth James DeMoor’s Final Marathon Workout offers a structured approach to maintaining edge before your taper phase. This overview breaks out the workout’s key components, making it simple to execute—but definitely watch the full video for the complete context and additional guidance.

Key Points:

• This session provides a final training stimulus before beginning taper, preserving sharpness while keeping your legs feeling fresh.
• The core method: alternate between short, fast repeats at higher turnover (1 km efforts) and longer, sustained tempo work at marathon pace—hard enough to stress your aerobic capacity while preventing excessive fatigue accumulation.
• Practical considerations: keep recovery jogs short (about 200 m) to avoid that sluggish feeling in the legs, and balance this workout with easy running and strides during the rest of your training week.

Workout Example:

1. Warm‑up – 10‑15 min easy jog plus a few light strides.
2. Main set – 4 × 1 km at a hard but sustainable pace (about 10‑12 sec per 100 m for a 5 K-pace runner) alternating with 4 × 1 mile at slightly slower marathon-pace.
   • After each 1 km or 1 mile, jog ~200 m (or 30‑45 sec) to recover.
3. Cool‑down – 5‑10 min easy jog, then 2‑3 min of strides at an easy effort.

Optional taper variations:

• Monday: 8 × 300 m repeats on the track to maintain leg sharpness.
• Tues‑Thu: 2‑3 mi easy runs with 4‑6 strides after each run.

Closing Note: Try this alternating 1 km/1 mile session soon, then personalize the target paces using the Pacing app based on your current fitness level. You’ll arrive at the starting line feeling stronger and more confident—make it happen!

References

• Final Marathon Workout - YouTube (YouTube Video)