The DeMoor 10-Mile Tempo

Workout - The DeMoor 10-Mile Tempo

• 0.0mi @ 9'30''/mi
• 5 lots of:
  • 100m @ 5'00''/mi
  • 30s rest
• 0.0mi @ 5'45''/mi
• 0.0mi @ 9'30''/mi

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Seth James DeMoor’s Running 140 Miles Per Week: Listen to THY Legs is definitely worth watching. Here’s the breakdown so you can start the workout today—make sure to check out the full video for the complete picture and all the details.

Key Points

• Fluctuating volume: increase your mileage over a few weeks, pull back, then ramp up again.
• 140-mile peak weeks work best for the author—he sustains that peak for 2 weeks, cuts to 70 miles, then works back up (110 mi, 90 mi, and so on) as you approach race day.
• Foundation first – set up a pyramid or triangle base of easy miles before adding tempo or speed work.
• Hold off on anaerobic work in 50k prep: stay aerobic on most runs and save the hard efforts for your final weeks.
• Your body knows best – especially after injury; spend the first 3–5 weeks very easy (1–1.5 mi runs) until the injury mends.
• Pacing reference: an example tempo run sits at 5:43 per mile for 10 miles (about 543 seconds per mile).

Workout Example (all distances in miles)

Week 1 – 140 mi total (peak week)
Mon – 10 mi easy (R‑R)          
Tue – 12 mi easy (R‑R)          
Wed – 10 mi tempo @ 5:45 /mi   
Thu – 12 mi easy (R‑R)          
Fri – Rest or light cross‑train  
Sat – 20 mi long easy (steady)  
Sun – 6 mi recovery (very easy)
Total ≈ 140 mi

R–R means steady aerobic running. Tailor your easy-run paces to your current fitness; the Pacing app can help you hit the 5:45/mi tempo target.

Closing Note: Try the fluctuating 140-mile approach, fine-tune your paces in the Pacing app for your own fitness, and watch Seth James DeMoor’s full video for deeper context. Keep running, trust your legs, and enjoy the journey.

References

• Running 140 Miles Per Week: Listen to THY Legs - YouTube (YouTube Video)