Seth's Foundational Endurance Run

Workout - Seth's Foundational Endurance Run

• 10min @ 9'30''/mi
• 0.0mi @ 8'15''/mi
• 5min rest

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Intro: Seth James DeMoor walks through LIVE Workouts | Every Single Workout | Communication in this quick breakdown. The full video is worth a watch for complete context—we’ve distilled the essentials so you can lace up and run the workout today.

Key Points:

• Seth is launching into a 14‑week half‑marathon training block with aggressive mileage targets (typically >95 mi/150 km per week) to build fitness rapidly.
• Each workout falls into a specific “box” of target outcomes. Today’s box is an 11‑mile (18 km) easy run at approximately 8 min 15 sec per mile (≈5 min per km).
• The training splits across three gym sessions (Monday, Wednesday, Friday) for strength, mobility, and foam‑rolling, with running and rest occupying the other days.
• Seth emphasizes staying connected with the community—he’ll stream live from the track during threshold sessions and field questions in real time.

Workout Example:

• Run: 11 mi / 18 km at an easy pace
• Pace: ~8:15 /mi (≈5 min / km) – a conversational, low‑effort intensity.
• Structure: 5‑minute warm‑up, 11 miles at your target easy pace, then 5‑minute cool‑down to close.
• Customization: Plug your own easy‑day pace into the Pacing app (say, 9 min /mi if you’re working at a different level), and let the app handle your interval splits.

Closing Note: Run the 11‑mile easy effort today. Scale the distance or pace down (or up) to match where you’re at right now, and make sure to log it in the Pacing app—that way you can keep everything aligned with where you actually are. This first run gives you a taste of the 14‑week structure, and you can build your half‑marathon training from there. Watch the full video for more depth and to catch Seth’s live track sessions coming up.

References

• LIVE Workouts | Every Single Workout | Communication - YouTube (YouTube Video)