Seth's Half-Marathon Threshold

Workout - Seth's Half-Marathon Threshold

• 0.0mi @ 12'00''/mi
• 0.0mi @ 8'00''/mi
• 0.0mi @ 13'00''/mi

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Quick summary of Naples Half Marathon Training Block FULL Analysis from Seth James DeMoor – great watch!

Seth’s breakdown covers his entire training approach for the half marathon. Here’s what made the biggest impact, plus a practical workout you can run today. The full video walks through more technical detail if you want to dig deeper.

Key training concepts & practical tips

• Volume matters – Seth ran up to 130 mi/week for three weeks; for racing half-marathon distance, he points to 110 mi/week as the sustainable sweet spot.
• Altitude & vertical gain – Mountain runs (Colorado winter) boost red-blood-cell recruitment; keep these high-vertical sessions to 2 × / month rather than making them a weekly habit.
• Speed-ladder / threshold runs – Seth built lactate tolerance running 13–16 mi efforts at 5:20–5:30 / mi (at altitude). Early-mid block, he’d break these into 7–9 mi repeats to refine cadence and dial in race-day feel.
• Doubling – Back-to-back runs (10 + 10 mi, or 13 + 7 mi) 4–5 days weekly sharpen aerobic capacity and mental grit.
• Long-run pacing – Drop your long-run pace by 5–10 % (say, to 6:20–6:25 / mi from 6:45 / mi) to stay fresh and strong.
• Gym & strength – Leg strength declines once you exceed 110 mi/week. Weave in hip-flexor plyometrics and overall strength work, especially after threshold sessions.
• Race-day listening – Watch how competitors are breathing during the race. If your own breathing feels easier, you’ve got better aerobic fitness.

Example workout you can try now

Altitude–Threshold Speed Ladder (works on any terrain)

1. Warm-up: 1 mi easy
2. Threshold run – 7 mi at around 5:20 / mi (or 10 % slower than your goal half-marathon pace) – stay steady and focus on cadence.
3. Cool-down: 1 mi easy

If hills or elevation is nearby, run the same effort there to capture the red-blood-cell benefit.

How to customize

• Use your Pacing app to set the right paces for your current fitness.
• If 110 mi/week is too ambitious, build toward 90–100 mi/week but keep at least one double-run day each week.
• Short on time? Swap the 7–9 mi threshold for a quick 5 mi “speed ladder.”

Closing note

Try the 7–9 mi threshold ladder (or the full 13–16 mi if you’re feeling strong), and work in a couple of double-run days this week. Adjust paces to match your own goal, and tune volume up or down in the Pacing app as needed. You’ll build a strong aerobic base while staying injury-free—just like Seth is training. 🎉

Watch the full video for the complete training block breakdown and deeper insights into how all these elements connect.

References

• Naples Half Marathon Training Block FULL Analysis: What worked? What would I change? - YouTube (YouTube Video)