Seth's Late-Race Simulator

Workout - Seth's Late-Race Simulator

• 12min @ 9'30''/mi
• 5 lots of:
  • 100m @ 6'00''/km
• 0.0mi @ 7'00''/mi
• 2min 30s rest
• 0.0mi @ 8'00''/mi
• 1min 30s rest
• 0.0mi @ 8'00''/mi
• 1min 30s rest
• 0.0mi @ 7'30''/mi
• 12min @ 9'30''/mi

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Intro

Seth James DeMoor’s Houston Marathon Training Details: total Volume + Workouts video covers everything you need to know. Below are the most important points and an example workout you can test today. Watch the full video for additional context.

Key Points

• Aerobic engine first: Run 2½–3½ hour long runs to build your cardiovascular and respiratory capacity.
• Weekly mileage plan (miles):
  • Weeks 1‑5: 100 → 110 → 120 → 120 → 120 miles (hold at 120, decrease if necessary).
  • Week 6: 85‑90 miles, Week 7: 65‑75 miles, Week 8: race week (taper).
• Target pace for a sub‑2:19 marathon: 5:15 min/mile (anything slower, like 5:20 min/mile, won’t suffice).
• Volume guidelines: You don’t need 100 mi/week for a sub‑3 hour marathon; 70‑85 mi/week will work unless you’re aiming for elite times.
• Focus areas: managing pacing in the final miles, staying sound with your form, and swapping hilly efforts for flat, snappy work (form drills, plyometrics, strength training).

Workout Example

Tempo run with cut‑down (10 miles)

1. Begin with 10 mi at 5:50‑6:00 /mi (tempo pace).
2. Take 2‑3 min rest.
3. Run 3 mi @ 5:20 /mi (at goal pace, fatigued).
4. 90‑120 s rest.
5. 2 mi @ 5:20 /mi.
6. 90‑120 s rest.
7. 1 mi @ 5:20 /mi.
8. Easy cool‑down jog.

Other sessions to cycle through your training:

• Threshold runs covering 9 mi and 13 mi at threshold pace.
• 12 × 1 km repeats with 90 s rest (conducted in Denver at 5,280 ft altitude).
• Form‑drill and plyometric sessions, plus easy runs for recovery.

Closing Note

Try this mileage plan and tempo workout, using your Pacing app data to set realistic paces. Scale the volume based on your fitness level and start building that aerobic engine. Train well—see you at the finish! 🚀

References

• Houston Marathon Training Details: total Volume + Workouts - YouTube (YouTube Video)