Seth's Week 1 Diagonal Strides
Workout - Seth's Week 1 Diagonal Strides
- 15min @ 6'00''/km
- 6 lots of:
- 120m @ 5'00''/km
- 45s rest
- 10min @ 6'15''/km
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Intro
Seth James DeMoor’s Marathon Monday Week 1: Olympic Trials + CIM is definitely worth watching. Here’s what you need to know to run the workout today. The full video has extra context if you want to explore further.
Key Points
- DeMoor is launching a 20-week Marathon Monday series leading up to the 2022 Rotterdam Marathon, with targets on Olympic Trials qualification (Jan 1 2022 start date) and the California International Marathon (CIM).
- His schedule includes three races: Feb 27 Gasparilla, Apr 10 Rotterdam, and Sep 18 Pikes Peak. The plan stacks volume in 15-mile blocks (15 → 30 → 45 mi weeks).
- Diagonal strides serve as the speed builder: 6 × 120-meter efforts crisscrossing a soccer field to fire up fast-twitch muscle fibers.
- The weekly structure layers in high-mileage long runs (20-23 mi) alongside focused speed work and active recovery—foam rolling and band work included.
Workout Example
Day 1 – Speed Strides (Diagonals)
- Begin with a 10-15 minute easy jog to warm up.
- Diagonals – 6 reps of 120 m strides, back and forth across a flat field.
- Focus on quick cadence, an upright frame, and easy foot landing.
- 30-45 seconds between reps.
- Finish with a 5-10 minute easy jog and light stretching.
Adjust reps and distance based on where you’re at fitness-wise. Log the session in the Pacing app for reference.
Closing Note
Try the diagonal strides and start building speed for your Olympic Trials window and marathon goals. The Pacing app makes it easy to adjust mileage and pace for your plan—let’s get faster together! 🚀
References
- Marathon Monday Week 1: Olympic Trials + CIM - YouTube (YouTube Video)