Seth's Winter 10K Threshold

Workout - Seth's Winter 10K Threshold

• 10min @ 6'30''/km
• 10.0km @ 4'30''/km
• 5min @ 7'00''/km

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Intro: Seth James DeMoor’s the saga continues is definitely worth watching. We’ve broken down the workout so you can try it out yourself. Watch the full video for all the context.

Key Points:

• The video weaves training into everyday moments with a core theme: stay committed, step beyond what feels comfortable, and tap into your running community’s energy.
• Seth focuses on two training fundamentals: threshold (lactate) training and cumulative volume—that mix of intense work and recovery days over time that gets you fitter.
• Runners can jump into his Strava group (≈14,000 members) and Facebook group for recognition, shared race photos, and peer accountability.
• On-the-run metrics matter: watch your grade‑adjusted pace, power output (watts), cadence (~193 spm), and heart rate (≈155 bpm) to hold the right intensity.

Workout Example:

• 10 km (≈6.2 mi) winter threshold run on a flat, wind‑exposed trail.
• Goal pace: 5:15–5:22 min per mile (≈9:30 min per km) – true threshold effort.
• Duration: 33 min total, gaining ~272 ft of elevation.
• Weather: 30‑40 °F with head‑winds pushing you out and tail‑winds helping you back.
• Seth finished with a grade‑adjusted pace of 5:16 /mi, 193 spm cadence, 155 bpm HR, and ~267 watts recorded on his watch.

How to Use It:

1. Warm up with 5–10 min of easy running.
2. Run 10 km at ~5:20 /mi—scale this to match your own threshold pace.
3. Finish with 5–10 min of easy cool-down.
4. Use your watch or the Pacing app to track your effort—the paces are in miles, but switch to km if that’s your preference.

Closing Note: Run this 10K workout, dial in the paces for where you’re at fitness-wise, and connect with Seth’s Strava or Facebook communities for support and shared experience. Drop the session into the Pacing app afterward to track your progress and momentum.

References

• the saga continues - YouTube (YouTube Video)