Seth's Threshold & Hills Combo

Workout - Seth's Threshold & Hills Combo

• 10min @ 7'00''/km
• 4.8km @ 5'30''/km
• 3min rest
• 6 lots of:
  • 400m @ 4'00''/km
  • 2min rest
• 5min @ 7'00''/km

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Intro Seth James DeMoor’s video on half marathon training covers the key workouts and intervals you can apply to your own PR push. This breakdown captures the essentials—head to the full video if you want to explore every detail.

Key Points

• Select workouts that align with your training block and race timeline; mileage should peak around week 11 (for example, 85 mi).
• Build a strong aerobic foundation during the first 60% of your training block before introducing threshold work and intervals.
• Start with mile repeats (6 × 1 mi with 2 min recovery) and progress to 10 × 1 mi as race day approaches.
• Incorporate hill repeats—½ mi climbs at 4–6% grade with jogging recovery downhill—to build the leg strength needed in the closing stages of the race.
• Determine your threshold pace by taking your 5K average mile split and adding 20–30 seconds.

Workout Example

1. Warm‑up: 1‑2 mi easy
2. Ladder interval (threshold):
   - 4 mi @ threshold pace
   - 5 mi @ threshold pace
   - 6 mi @ threshold pace
   - 7 mi @ threshold pace (next week 8 mi)
   - 100 m jog recovery between each mile
3. Mile repeats:
   - 6 × 1 mi @ 5K race‑pace with 2 min jog recovery
   - Progress to 10 × 1 mi as you get stronger
4. Hill repeats (optional):
   - 6 × ½ mi uphill (4‑6 % grade) at near‑max effort
   - Jog back down for recovery
5. Cool‑down: 1‑mi easy

Tip: For instance, if you’re running 5:15 per mile for 5K, you’d aim for roughly 5:35–5:50 for threshold work.

Closing Note Try running these workouts, adjust the paces to match your current fitness level using the Pacing app, and you’ll notice improvements in both strength and speed. Enjoy the process, and be sure to check out Seth’s full video for additional context and workout variations.

References

• My Go-To Half Marathon Workouts and Interval Sessions Leading up to a PR Attempt - YouTube (YouTube Video)