The Confidence-Builder Long Run

Workout - The Confidence-Builder Long Run

• 0.0mi @ 9'30''/mi
• 0.0mi @ 8'30''/mi
• 0.0mi @ 9'30''/mi

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Intro

Seth James DeMoor’s Marathon Training Plan Design Day deserves a watch. Below is the distilled version—it includes a workout you can run today. The full video goes deeper into each phase.

Key Points

• Sign up for your race early. That commitment transforms a plan from abstract to tangible.
• Structure your block the way you’d build a house: laying the foundation (first 2‑4 weeks), raising the walls (building weekly mileage), then adding detail (speed work, a test race, the taper).
• Your training runs 16 weeks, starting Dec 20 and finishing at the Rotterdam Marathon on April 10.
• Weekly volume climbs from 60 mi in week 1 to ≈105 mi by week 4, then drops gradually after a tune‑up race around week 7.
• After the test race, the emphasis flips: lower mileage, higher intensity (VO₂‑max repeats, threshold efforts, and longer hard-paced runs of 22‑24 mi).
• Target three hard‑paced long runs across the whole block—this builds real confidence in your marathon pace.

Workout Example

Week 1 (Launch Week – 60 mi total)

• Monday: Easy 5 mi + mobility/foam rolling
• Tuesday: VO₂‑max session – 5 × 800 m @ 5K pace with 2 min jog recovery (≈4 mi total)
• Wednesday: Easy 6 mi
• Thursday: Tempo run – 2 mi easy, 4 mi at threshold (≈10 mi total)
• Friday: Rest or cross-training (strength/hips)
• Saturday: Long run – 12 mi at comfortable pace, last 2 mi at marathon goal pace
• Sunday: Easy recovery run, 5 mi

Progression: Add ~10‑15 mi per week until you reach ~105 mi in week 4. After your tune‑up race in week 7, begin cutting volume by ~20‑30% while preserving intensity (VO₂‑max and threshold work stay sharp).

Closing Note

Run this block—plug your paces into the Pacing app and scale the mileage to your life. Register now, map out the mileage curve, and feel your fitness rise. Good luck out there, and we’ll see you at the finish line.

References

• Marathon Training Plan Design Day - YouTube (YouTube Video)