Nike Pegasus 35 Turbo Mile Repeats on Pavement - Seth James DeMoor

This is a quick summary of Nike Pegasus 35 Turbo Mile Repeats on Pavement from Seth James DeMoor. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• Do mile repeats on the same surface you’ll race on (pavement for road races) to get specific feel.
• Limit pavement repeats to 3‑5 miles if you’re not used to hard surfaces to avoid stress‑fractures.
• Warm‑up with a 3‑mile easy run, especially in cold weather, to keep muscles loose.
• Use progressive pacing: easy first mile, build up to hardest by the 3rd, hold that effort on the 4th, and finish relaxed on the 5th.
• Keep rest intervals short (≈60‑90 seconds) and stay warm with layers, headlamp for darkness, and a hat in cold temps.
• Monitor plantar‑fasciitis pain; the Pegasus 35 Turbo felt a bit “slap‑y” on the foot but provided good cushion.

Workout Example

Warm‑up: 3 mi easy
Repeat set: 5 × 1 mi on pavement
  • Mile 1 – 5:15 (easy start)
  • Mile 2 – 5:18 (slightly faster)
  • Mile 3 – 5:06 (hardest effort)
  • Mile 4 – 5:24 (hold the hard pace)
  • Mile 5 – 5:17 (relaxed finish)
Rest: 60‑90 sec jog/walk between each mile
Cool‑down: 1‑2 mi easy

Adjust the target mile times to match your own recent race pace or use the Pacing app to set appropriate effort levels.

Closing Note Give these progressive mile repeats a try, tweak the paces to suit your fitness, and log the session in the Pacing app so you can fine‑tune future workouts. Happy running!

References

• Nike Pegasus 35 Turbo Mile Repeats on Pavement - YouTube (YouTube Video)

Workout - Progressive Mile Repeats

• 0.0mi @ 8'30''/mi
• 0.0mi @ 7'00''/mi
• 1min 15s rest
• 0.0mi @ 6'50''/mi
• 1min 15s rest
• 0.0mi @ 6'40''/mi
• 1min 15s rest
• 0.0mi @ 6'30''/mi
• 1min 15s rest
• 0.0mi @ 8'30''/mi

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