DeMoor's PR Speed Session

Workout - DeMoor's PR Speed Session

• 12min @ 6'30''/km
• 5 lots of:
  • 100m @ 3'30''/km
  • 1min rest
• 3 lots of:
  • 1.6km @ 4'00''/km
  • 1min 30s rest
• 800m @ 3'30''/km
• 1min 30s rest
• 400m @ 3'10''/km
• 12min @ 6'30''/km

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Intro: Seth James DeMoor breaks down the Nike Alphafly Next% Track Workout: Strava Mile PR. Here’s what you need to run the session. The full video has the rest.

Key points

• A track session that puts the Alphafly Next% through speed work and turn handling.
• Target: hold sub-5-minute mile pace across three 1-mile repeats, then finish with an 800 m and a 400 m.
• Technique: 90 seconds easy jog between reps, adjust laces as the upper loosens, wear compression calf sleeves, and finish with stretching and foam rolling.

Workout example

Warm-up (10-15 min easy jog + strides)

1. 1 mile (≈1600 m) @ 4:56  - 90 s rest
2. 1 mile (≈1600 m) @ 4:51  - 90 s rest
3. 1 mile (≈1600 m) @ 4:53  - 90 s rest
4. 800 m @ 2:25             - 90 s rest
5. 400 m @ 1:08             - 90 s rest

Cool-down 10 min easy jog + stretching/foam-rolling.

Each interval is in the Alphafly Next%. Note the 1-mile repeats are 1600 m (slightly longer than a true mile). The 90-second rest keeps the anaerobic stimulus while giving you enough time to reset form.

Closing note: try this on your next track day, adjust paces to your fitness, and log it in the Pacing app.

For the full context and the author’s take on the shoe, watch the video.

References

• Nike Alphafly Next% Track Workout: Strava Mile PR - YouTube (YouTube Video)