'Steezy' Steady Run
Workout - 'Steezy' Steady Run
- 12min @ 9'30''/mi
- 0.0mi @ 7'00''/mi
- 12min @ 11'00''/mi
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Intro
This breakdown covers “Marathon Training Plan Week 5: Volume, Pacing, & Critical” from Seth James DeMoor. The video offers valuable insights worth exploring—here’s what stands out so you can put the workout into action. Watch the full video for complete context.
Key Points
- Week 5 serves as a turning point between Phase 1 and Phase 2, establishing your readiness for the threshold workouts ahead.
- Mileage for the week: 80‑90 miles, ramping up to 110‑120 miles in weeks 7‑8, followed by a recovery week of 40‑50 miles.
- Steady-run paces: Around 7:00 min/mile on Tuesday and Friday (ranging to 6:52‑6:55 min/mile), run by feel without fixating on the watch.
- Back-to-back running: A 4‑mile easy effort in the morning, then 13 miles in the afternoon (17 miles combined) at 7:41‑7:42 min/mile.
- Threshold progression: Week 5 leads into short 3‑4 mile threshold runs starting the following week, preparing you for longer efforts down the road.
Workout Example
- Tuesday: 4 miles at a steady effort, roughly 7:00 min/mile, keeping it conversational.
- Friday: Another 4‑mile steady run, targeting 7:00 min/mile.
- Saturday or another day: 13 miles at 7:41‑7:42 min/mile, maintaining an easy rhythm.
- Total for the week: Aim for 80‑90 miles, building gradually to 110‑120 miles in weeks 7‑8 before dropping back to 40‑50 for recovery.
Closing Note
Test out this week’s steady tempo and double-run structure—dial in the paces using the Pacing app to match your fitness, and trust the process as you build toward threshold work. You can do this.