Vaporfly Mile Repeats

Workout - Vaporfly Mile Repeats

• 5min @ 9'30''/mi
• 3 lots of:
  • 0.0mi @ 5'02''/mi
  • 2min 30s rest
• 10min @ 10'00''/mi

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Intro

Seth James DeMoor’s “Nike Vaporfly 4 Track Workout, Mile Repeats | Carbon Fiber Plate Cornering Test” is worth a watch. The key bits are below so you can run the session. The full video has the rundown.

Key points

• The goal was sub-5:10 mile repeats on a track in the Vaporfly 4, an example of the work in our interval training guide.
• Instead of a long 3-mile warm-up, he ran 5 minutes easy to keep his legs fresh.
• Form was the focus: midfoot landing, relaxed toe-off, and trusting the shoe’s cornering with its lower stack.
• Takeaway: keep the warm-up short and lock in a quick cadence early in each mile to hold target speed.

Workout example

1. Warm-up: 5 minutes easy.
2. Mile repeats: 3 × 1 mile at about 5:00-5:05/mile. Raw speed work like this carries into 5K racing too: see our 5K speed guide. Take a few minutes of recovery jog between reps.
3. Focus: keep cadence quick, stay relaxed at midfoot contact, and run the corners with confidence in the shoe.

Closing note

Try this mile-repeat session and adjust the pace targets to your level. It fits into broader plans like our 10K guide. Log the results in the Pacing app.

References

• Nike Vaporfly 4 Track Workout, Mile Repeats | Carbon Fiber Plate Cornering Test - YouTube (YouTube Video)