DeMoor's Classic 1km Repeats

Workout - DeMoor's Classic 1km Repeats

• 15min @ 6'00''/km
• 6 lots of:
  • 1.0km @ 5'00''/km
  • 1min rest
• 10min @ 6'30''/km

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Intro

Here’s a breakdown of Seth James DeMoor’s “Nike Pegasus Turbo | First Speed Workout of 2018.” Worth a watch. We’ve pulled the key takeaways so you can run the session.

Key points

• Format: 6 × 1 km repeats on a dirt cross-country course, 60 seconds easy jog between each.
• Pace targets: about 3:30 min/km uphill and 3:05 min/km downhill (adjust to your fitness).
• Shoe notes: the Pegasus Turbo feels like a tempo shoe, quick and snappy. DeMoor warmed up in the Pegasus 35.
• Stimulus: builds leg turnover, anaerobic threshold, and the ability to push hard while managing oxygen debt over short bursts.
• Practical note: if you hit gravel and the outsole slips, either pick a shoe with better grip or find firmer footing. The 60-second rest keeps HR up without crushing you.

Workout example

1. Warm-up: 10-15 minutes easy in Pegasus 35.
2. Main set: 6 × 1 km on the cross-country course.
   • Push hard on each km (~3:30 min/km uphill, ~3:05 min/km downhill).
   • 60 seconds easy jog/walk between reps.
3. Cool-down: 10 minutes easy.

Adjust pace targets to your fitness and terrain. The Pacing app lets you tweak intervals and rest.

Closing note

Run this workout and dial the pace to your speed.

References

• Nike Pegasus Turbo | FIRST Speed Workout of 2018 - YouTube (YouTube Video)