The Mountain-Strong Mixed Tempo

Workout - The Mountain-Strong Mixed Tempo

• 5.0km @ 6'30''/km
• 16.0km @ 5'30''/km
• 5.0km @ 5'00''/km
• 3.0km @ 7'30''/km

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Seth James DeMoor’s Running 140 Miles per Week video deserves a watch. Here’s the breakdown to help you start this workout today. The full video offers much more depth if you want to dig in.

Key Points:

• Functional overreaching: Seth is in a state of functional overreaching—he’s intentionally ramped up volume for the last two weeks while holding intensity in check.
• 140 mi weekly volume: The weekly target stays at 140 mi total. Vertical gain tapers from around 20,000 ft initially to roughly 9,000–10,000 ft as the cycle progresses.
• Recovery/Easy day: One light recovery run per week (4–5 mi) keeps the system rested and pushes the weekly total past 50 mi before you take a full day off.
• Mountain focus: Heavy elevation through mountain running builds both physical strength and mental toughness.
• Tracking & tools: Everything goes in Strava. Multiple shoes let you match footwear to effort levels. Foam rolling, quality sleep, and solid nutrition complete the picture.

Workout Example:

Weekly 140‑mi plan (example)
- Mon: 12 mi easy (gel cayenne light 2) – flat run
- Tue: 15 mi mountain + 2,000 ft gain (endurant shoe)
- Wed: 10 mi recovery (gel cayenne light) – 4‑5 mi easy
- Thu: 18 mi mixed tempo (endurant shoe) – include 3–4 mi at 10‑sec faster pace
- Fri: 12 mi easy + 1,500 ft gain
- Sat: 25 mi long mountain run – aim for 5,000 ft gain
- Sun: 4‑5 mi recovery (easy) – knock weekly total >50 mi before rest
Total ≈ 140 mi, vertical gain ~9–10k ft.

Practical Tips:

• Log every run in Strava to track volume and elevation gain.
• Add one short easy run (4–5 mi) weekly to push past 50 mi total before your rest day.
• Switch shoes: lighter for easy days, more cushioning for mountain terrain.
• Don’t skip recovery: foam roll, sleep extra, eat better during high-mileage weeks.
• Listen to yourself: functional overreaching means you’re tired but still capable of the key workouts.

Closing Note: Test this mountain-heavy, high-volume approach (adjusting mileage and pace as needed) and track how your endurance and strength respond. Plug the sessions into the Pacing app, fine-tune the paces for your level, and watch your weekly numbers. Get out there.

References

• Running 140 Miles per Week - YouTube (YouTube Video)