The 9-Mile Confidence Builder

Workout - The 9-Mile Confidence Builder

• 0.0mi @ 10'00''/mi
• 0.0mi @ 8'45''/mi
• 0.0mi @ 7'30''/mi
• 12min @ 12'00''/mi

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Intro

Seth James DeMoor’s video “Marathon Training Workouts | Best workouts and Unnecessary workouts” breaks down what truly works for marathon prep. The analysis below extracts the key methods so you can run these workouts this week. Watch the full video for DeMoor’s complete breakdown.

Key Points

• Threshold runs—both the 9-mile and 13-mile versions—stand out as the most effective way to build confidence at marathon pace.
• Long runs in the 20–22 mile range delivered the endurance needed without excessive leg fatigue; one 24-mile effort proved to be overkill.
• A 12 × 1 km repeat session with 90-second recovery jogs offered enough of an anaerobic punch without overdoing it.
• Tempo runs covering 12–15 miles at 6:00–6:20/mile maintained the legs’ readiness for race-day speeds.
• Mountain “14‑er” runs (14,000‑ft elevation) build altitude adaptation and hill power, but overdoing high-altitude training can leave your feet unprepared for road racing.
• The takeaway: sprinkle in some 1‑km repeats (6–8 reps, 60–90 sec rest) to sharpen turnover, and run a few road-specific sessions before race day.

Workout Example

Sample Marathon-Training Week

• Monday: Easy run 5 mi (recovery)
• Tuesday: 9-mile threshold effort — warm up easy, then settle into 5:17/mi for the final 3 miles before easing out.
• Wednesday: Rest or light cross‑train.
• Thursday: 12 × 1 km repeats at 5K pace, with 90-second recovery jogs (add 6–8 more reps if you want extra turnover work).
• Friday: Easy run 4‑5 mi.
• Saturday: 13-mile threshold at 5:30–5:40/mi (feel-based, ‘comfortably hard’ rhythm).
• Sunday: Long run 20–22 miles at a conversational pace, emphasizing time on legs over speed.
• Optional: Add a 12–15 mile tempo run (6:00–6:20/mi) every other week on road surfaces to acclimate your feet to pavement.

Closing Note

Test this training block and adjust the paces for your fitness level using the Pacing app. Speed, confidence, and genuine marathon endurance—that’s what you’ll gain. Now get to work.

References

• Marathon Training Workouts | Best workouts and Unnecessary workouts - YouTube (YouTube Video)