Nike Pegasus Turbo | FIRST Speed Workout of 2018 - Seth James DeMoor

Aug 13, 2025

Intro

This is a quick summary of “Nike Pegasus Turbo | FIRST Speed Workout of 2018” 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

Workout format: 6 × 1 km repeats on a dirt cross‑country course with 60 seconds of easy jog/recovery between each repeat.
Pace guidance: Roughly 3:30 min/km on the uphill portions and about 3:05 min/km on the downhill sections (adjust to your fitness level).
Shoe insight: The Pegasus Turbo felt more like a tempo shoe, giving a fast, responsive feel; warm‑up was done in the Pegasus 35.
Training focus: High leg turnover, anaerobic threshold work, and learning to tolerate oxygen debt during short, hard intervals.
Practical tip: If the shoe’s outsole slips on gravel, switch to a shoe with better traction or run on smoother surfaces. Use a 60‑second rest to keep heart rate up without over‑taxing.

Workout Example

Warm‑up: 10‑15 minutes easy jog in Pegasus 35.
Main set: 6 × 1 km repeats on a cross‑country course.
- Run each kilometer as fast as you can (aim ~3:30 min/km uphill, ~3:05 min/km downhill).
- Keep the rest interval at 60 seconds of light jog or walk.
Cool‑down: 10 minutes easy jog.

Feel free to adjust the paces to match your current fitness or the terrain you’re on. You can easily customize the intervals and rest times in the Pacing app.