Nike Zoom Fly Flyknit 9-mile Marathon goal pace workout - Seth James DeMoor

Aug 13, 2025

Intro: This is a quick summary of Nike Zoom Fly Flyknit 9‑mile Marathon goal pace workout 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:

Run a 9‑mile threshold at your marathon goal pace (about 5:18 / mile).
Keep the session controlled: start slightly slower, settle into the target pace, and finish strong without over‑reaching.
If you feel good at the 8‑mile mark, you can extend to 13 miles at the same pace with a bike pacer or a friend.
Adjust weekly volume (cut by ~40% after a hard week) to stay fresh and avoid injury.
Use the Nike Zoom Fly Flyknit for a responsive, stable ride on slick park roads.

Workout Example:

Warm‑up – 10‑15 min easy jog + a few strides.
Main set – 9 miles (≈ 14.5 km) at 5:15‑5:20 / mile (≈ 5:18 goal).
- Start at ~5:20, settle into 5:18 by mile 2, hold steady through mile 8.
- If you’re feeling strong, add 4 miles (up to 13 miles total) at the same pace, using a bike or a friend to pace you.
Cool‑down – 5‑10 min easy jog, then stretch.

Practical Tips:

Control the workout: let the pace guide you, don’t chase a faster time.
Volume management: after a hard week, cut mileage by ~40 % to recover.
Pacing aid: ask a local rider to pace you on a bike, or use a GPS watch set to 5:18 / mile.
Shoes: the Zoom Fly Flyknit’s React foam provides durability and stability on wet surfaces.

Closing Note: Try this 9‑mile goal‑pace run today, and feel free to adjust the distance or pace in the Pacing app to match your current fitness. You’ll get a solid marathon‑training boost while staying in control. Happy running!