Nike VAPORFLY 4 LANDS + BUSY Runner Dinner Recipe - Seth James DeMoor

This is a quick summary of Nike VAPORFLY 4 LANDS + BUSY Runner Dinner Recipe from Seth James DeMoor. It’s a great watch — we’re breaking it down so you can try the workout and recipe today. Be sure to check out the full video for all the details.

Key Points

• Reflect on your training block: 99 days of running, including threshold runs (4‑8 mi) and a tough “10 × 1‑mile” workout, followed by a taper with easy walks.
• Shoe review: the VaporFly 4 LANDS is 10% lighter than the Vaporfly 3 (5.2 oz) and feels more streamlined for faster, long‑run work.
• Practical tip: Use a simple “10 × 1‑mile” interval set (run 1 mi at threshold effort, recover 2‑3 min, repeat 10×) to boost stamina before a race. For a deeper dive into how sessions like this work, explore our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them. This kind of endurance work is especially effective for runners Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• Recipe tip: Quick “feta salmon rietoni” (salmon, feta, pasta, cilantro, olive oil) is perfect for a busy runner’s dinner.

Workout Example

Warm‑up: 1‑mi easy jog
Main set: 10 × 1‑mile repeats
   • Run 1 mile at threshold pace (comfortably hard)
   • Recover 2‑3 min easy jog or walk between repeats
Cool‑down: 1‑mi easy jog

*Adjust the number of repeats or recovery time to match your current fitness level. While this workout is great for building endurance, you can adapt interval principles for shorter distances. For more race-specific workouts, check out our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time. Use the Pacing app to set your personal threshold pace.

Closing Note Give the 10 × 1‑mile set a try and tweak the paces to fit your training. Pair it with the quick feta‑salmon dinner for a balanced, busy‑runner night. Customize the workout in your Pacing app and enjoy the boost

References

• Nike VAPORFLY 4 LANDS + BUSY Runner Dinner Recipe - YouTube (YouTube Video)

Workout - Classic Mile Repeats

• 0.0mi @ 9'30''/mi
• 6 lots of:
  • 0.0mi @ 7'00''/mi
  • 2min 30s rest
• 0.0mi @ 9'30''/mi

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