Classic Mile Repeats

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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Seth James DeMoor’s “Nike Vaporfly 4 Lands + Busy Runner Dinner Recipe” is worth a watch. We’ve pulled the workout and meal so you can use them right away. The full video has more context.

Key points

• He takes stock of the cycle: 99 days of running, threshold runs of 4-8 miles, a demanding 10 × 1-mile session, and a taper of easy walking.
• The Vaporfly 4 Lands is 10% lighter than its predecessor (5.2 oz) and feels more responsive on longer, faster running.
• Strategy: 10 × 1-mile at threshold with 2-3 minutes recovery builds serious aerobic capacity before race day. For more on the science, see our interval training guide. Runners prepping for a 10K find this work valuable too: see our 10K guide.
• Dinner: a quick feta-salmon pasta with cilantro and olive oil. Feeds a busy runner.

Workout example

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

Adjust the rep count or recovery to your fitness. The same interval ideas adapt across distances. For 5K-specific work, see our 5K speed guide. Use the Pacing app to set your threshold pace.

Closing note Run the 10 × 1-mile block and adjust speeds to your training. Follow it with the feta-salmon pasta to refuel.

References

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