Seth's Pre-Race Confidence Booster
Workout - Seth's Pre-Race Confidence Booster
- 24min 20s @ 9'45''/mi
- 5 lots of:
- 20s @ 6'30''/mi
- 40s rest
- 1min 30s @ 6'50''/mi
- 2min 30s rest
- 2min @ 6'50''/mi
- 2min 30s rest
- 4 lots of:
- 1min 45s @ 6'50''/mi
- 2min 30s rest
- 10min 30s @ 10'30''/mi
- 2 lots of:
- 20s @ 10'00''/mi
to import the workout after you install it.
Seth James DeMoor shares a Final Marathon Workout (Interval Ideas) + Depositing $$$ worth checking out. Here’s what makes it stand out, and how to run it yourself. Watch the full video for a deeper dive.
Key Points
- Build flexibility into your training. When Seth’s track was unavailable, he switched to 90-second surges on a trail instead of sticking with 600-meter repeats.
- Pace by feel, not splits. Lydiard-style training emphasizes listening to your breathing and perceived effort rather than chasing exact times. This flexibility—letting your body set the intensity—is fundamental to effective training. Explore the science at Mastering Interval Training.
- Start with 2–3 miles easy plus strides to wake up your legs.
Workout Example What makes this approach so useful is how it works for any race distance. While Seth designed it as a final marathon sharpener, the core structure—hard efforts followed by recovery—translates to 5K and 10K training as well.
- Warm‑up – 2.5 mi easy + 4–6 × 20‑second strides (easy jog between).
- Intervals – 6 repeats of hard effort on the trail:
- 1st repeat: 90 seconds hard
- 2nd repeat: ~2 minutes hard
- Repeats 3‑6: ~1 minute 45 seconds hard each
- Recovery: jog or easy run for 2‑3 minutes between repeats.
- Cool‑down – 1 mi easy, finish with a few relaxed strides.
Adjust the number of repeats or duration of each surge based on your current fitness; use the Pacing app to dial in target paces for your level.
Closing Note Give this adaptable session a shot before your race, tweaking efforts in the Pacing app for your fitness. You’ll stay sharp and ready—exactly what you want heading into race day. Happy running.