Seth's Triple Zone Explorer

Workout - Seth's Triple Zone Explorer

• 10min @ 9'15''/mi
• 15min @ 7'30''/mi
• 5min @ 7'00''/mi
• 10min @ 9'15''/mi

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Intro

Seth James DeMoor’s Never Stop Exploring w/ True Love Q&A deserves a watch—and we’ve distilled the key takeaways so you can give the workout a go right away. Watch the full video for the complete picture.

Key Points

• Three pacing zones structure your training: Easy (9‑9:30 min/mi, HR 100‑110), Steady (6:45‑7:15 min/mi, HR 120‑135), and Steezy (7:15‑7:45 min/mi, HR 110‑120). Keep within a ~30‑second window of your target pace.
• Training frequency: Aim for 3‑4 runs weekly, each around 40 minutes (roughly 3 miles), and keep effort manageable.
• For busy parents: Don’t be too hard on yourself during off days—five minutes of walking still counts; consider starting with a 7‑minute walk if that’s all you’ve got.
• Life outside running: Tend to your marriage, share tea each evening, and protect one night weekly for yourselves.

Workout Example

Steady Day

• Warm‑up: 5‑10 min at an easy jog (9:30 min/mi).
• Main effort: Work within 30‑second windows at 7:15‑7:45 min/mi (HR 110‑120) for 20‑30 min.
• Cool‑down: 5‑10 min easy jog (9 min/mi)—adjust tempo based on your legs’ feedback.

Easy Day

• Run comfortably at 9‑9:30 min/mi (HR 100‑110) for 40 minutes total. Feeling wiped? A few walking minutes won’t hurt—pick it back up when ready.

Closing Note

Test out these paces this week, tweaking them to align with your personal heart‑rate zones in the Pacing app. Embrace the rhythm of training and life together. Happy running!

References

• Never Stop Exploring w/ True Love Q&A - YouTube (YouTube Video)