Nike Vaporfly 4 Track Workout, Mile Repeats | Carbon Fiber Plate Cornering Test - Seth James DeMoor

Aug 13, 2025

Intro

This is a quick summary of “Nike Vaporfly 4 Track Workout, Mile Repeats | Carbon Fiber Plate Cornering Test” 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

The goal was to hit sub‑5:10 mile repeats while testing the new Nike Vaporfly 4 on a track, a classic session that showcases the power of Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Instead of a long 3‑mile warm‑up, the runner used a short 5‑minute warm‑up to keep legs fresh for the high-intensity effort.
Emphasis on mid‑foot strike, relaxed toe‑off, and confidence in cornering with the lower‑stack Vaporfly.
Practical tip: keep the warm‑up short and focus on turnover early in the mile to maintain speed.

Workout Example

1️⃣ Warm‑up – 5 minutes easy (flat pace) to wake the legs. 2️⃣ Mile Repeats – 3 × 1‑mile repeats at roughly 5:00‑5:05 per mile pace. This type of session is a game-changer for building the raw speed needed to significantly lower your race times and is a foundational workout for anyone serious about Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time. Take brief recovery (a few minutes) between repeats. 3️⃣ Focus – Work on high‑frequency turnover, keep a relaxed mid‑foot strike, and stay confident in the shoe’s cornering ability.

Closing Note

Give this mile-repeat workout a try, and be sure to adjust the paces to match your own training goals. Workouts like this are versatile and can be adapted into a larger strategy, like the plans detailed in our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. Log the session in the Pacing app, have fun, stay hopeful, and keep pushing those limits