Seth's Threshold Mile Test

Workout - Seth's Threshold Mile Test

• 10min @ 10'00''/mi
• 10 lots of:
  • 0.0mi @ 5'28''/mi
  • 2min rest
• 5min @ 10'00''/mi

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Seth James DeMoor’s “CRAFT Kype Pro M Carbon Fiber Plate Racing Shoe: Threshold Test @ 5:28/MILE in Denver Colorado” is worth a watch. Here’s the workout so you can try it. The full video has more.

Key points:

• The threshold test targets a steady 5:15 to 5:20/mile pace (the video cites 5:28/mile as the overall target) across Denver’s thin air.
• If the effort stops feeling productive, Seth cuts the workout short to spare the legs.
• Post-run recovery (foam rolling, sauna, light running) keeps the body in shape heading into race week.
• The CRAFT Kype Pro M runs tall and stiff. It’s better for smooth road racing than twisty courses. Sizing down half a size could work better.

Workout example:

1. Warm-up: 1 mile at easy pace, roughly 1 minute slower than target race speed.
2. Main set: 10 miles at 5:15 to 5:20/mile. Or 10 x 1 mile repeats at the same pace with a 2-minute recovery jog.
3. Cool-down: 1 mile easy.
4. If fatigue sets in around mile 4 to 5, dial it back. Call it a day, record what you’ve done, and recover.

Practical tips:

• Set up a bag drop 10 miles out so you can skip the return jog and keep volume down during taper.
• Log your threshold pace in the Pacing app with elevation adjustments (an extra second or two per mile).
• 5 to 10 minutes of foam rolling after the run, sauna or hot tub time, and prioritize sleep.
• If the toe box feels snug, try a half size down. The carbon plate gives a stiff, responsive platform.

Closing note: Try this threshold test (or the 10 x 1 mi version) and dial in the pace to your fitness with the Pacing app. It’s a solid way to gauge where your lactate threshold sits without beating yourself up before race day.

References

• CRAFT Kype Pro M Carbon Fiber Plate Racing Shoe: Threshold Test @ 5:28/MILE in Denver Colorado - YouTube (YouTube Video)