The First Steady Run

Workout - The First Steady Run

• 10min @ 10'00''/mi
• 4 lots of:
  • 20s @ 5'00''/mi
  • 40s @ 10'00''/mi
• 60min @ 7'00''/mi
• 5min @ 10'00''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/the-first-steady-run-2986d8b2

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro: Here’s a breakdown of Seth James DeMoor’s First Steady Run of the Marathon Training Block—a solid foundation piece that’s worth watching in full. We’ve pulled out the essentials so you can take this workout out today.

Key Points

• This run teaches you relaxed, slightly faster leg turnover while staying comfortably aerobic—no pushing at the edge of your limits.
• Aim for roughly 7 min/mile, with flexibility between 6:45 – 7:15 min/mile (30–45 seconds on either side of that target).
• The real work here is staying loose: happy knees, controlled breathing, and a fluid stride matter far more than hitting a number on your watch.
• During the run, think: knees stay free, body stays calm, and finish with some foam rolling to guard your leg health.

Workout Example

• Warm‑up: 5–10 min of easy running, dynamic strides, and a brief foam-roller session to prep.
• Steady Run: 15 mi (≈ 24 km) at 7 min/mile (≈ 6:45–7:15). Tackle mixed city terrain; if you’re facing wet or icy patches, pick shoes with solid grip.
• Cool‑down: 5–10 min easy jog, then roll out your legs to keep them feeling fresh.

Closing Note: Take this one out for a spin, dial the pace to where your fitness is right now using the Pacing app, and soak in that smoother cadence. The tough blocks will feel easier once you’ve built this foundation—grab your shoes, get moving, and keep stacking your marathon prep! 🚀

References

• First Steady Run of the Marathon Training Block - YouTube (YouTube Video)