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 video deserves your attention. We’ve pulled together the workout and meal so you can put them into practice immediately. Watch the full video for complete context and additional insights.

Key Points

• Assess your training cycle: you’ve logged 99 days of running, with threshold runs spanning 4–8 miles and a demanding “10 × 1-mile” interval session, capped off by a taper phase involving easy walking.
• The VaporFly 4 LANDS weighs in at 10% less than its predecessor (5.2 oz) and provides a more responsive feel when pushing longer distances at higher speeds.
• Strategy: A “10 × 1-mile” interval block—hit 1 mile at threshold pace, take 2–3 minutes to recover, repeat ten times—builds serious aerobic capacity ahead of race day. Want to understand the science behind these workouts? Read Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them. Runners training for Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance find this type of work invaluable.
• Dinner solution: Quick feta salmon rietoni—toss together salmon, feta, pasta, cilantro, and olive oil—feeds a busy runner well.

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

*Tweak the repeat count or recovery intervals based on where your fitness sits. This workout builds endurance, but the same interval principles work across distances. Distance runners often adapt these for 5K prep—check Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time to get race-specific ideas. Use the Pacing app to dial in your threshold pace.

Closing Note Run the 10 × 1-mile block, then adjust speeds to match where you are in training. Follow it with a feta-salmon pasta dinner to refuel and recover. Customize the session in your Pacing app and enjoy the results.

References

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