The Feel-Good Foundation Workout
Workout - The Feel-Good Foundation Workout
- 10min @ 10'30''/mi
- 0.0mi @ 9'20''/mi
- 7min @ 12'00''/mi
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Intro
Watch Seth James DeMoor’s Marathon Training Monday Week 10: Good or Bad? for a detailed look at this critical week. We’ve distilled the core lessons here so you can run the session today—but grab the full video for complete information.
Key Points
- At week 10 of an 18‑week cycle (with 9 weeks now behind), the priority shifts to conversational paces, threshold efforts, and a long run you judge by feel rather than pace targets.
- Feel-based running matters here—Seth’s legs told him the long run groove was about 9:23 min/mile, a solid sign when stacked against the heavier training blocks before.
- Strength training in the gym stays part of the mix to bulletproof your legs before you dial back mileage.
- Speed work takes a back seat. Easy running, threshold running, and gym work are where the focus lands.
Workout Example
- Long Run (Feel‑Good Pace): Run 10‑12 miles at a 9:20‑9:30 min/mile clip, or dial your own sustainable pace. Heart rate stays conversational, your body stays loose, and attention goes to leg readiness.
- Strength Session (after run): Spend 20‑30 minutes on bodyweight moves—lunges, single-leg deadlifts, and core drills—to reinforce lower-leg strength.
Closing Note
Trust your body’s signals, stick with the plan, and adjust the target paces to fit where you actually are right now using the Pacing app. Run this session and keep the strength routine going—Rotterdam awaits!
References
- Marathon Training Monday Week 10: Good or Bad? - YouTube (YouTube Video)