DeMoor's Classic 1km Repeats

Workout - DeMoor's Classic 1km Repeats

• 15min @ 6'00''/km
• 6 lots of:
  • 1.0km @ 5'00''/km
  • 1min rest
• 10min @ 6'30''/km

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Intro

Here’s a breakdown of Seth James DeMoor’s “Nike Pegasus Turbo | FIRST Speed Workout of 2018”—it’s genuinely worth watching. We’ve pulled out the key takeaways to help you run this workout, but check out the full video for everything DeMoor covers.

Key Points

• Workout format: Six 1 km repeats across a dirt cross-country course, with 60 seconds of easy jog/recovery between each one.
• Pace targets: Aim for approximately 3:30 min/km on uphill sections and around 3:05 min/km on downhill portions (adjust based on your fitness).
• Shoe notes: The Pegasus Turbo behaves like a tempo shoe—quick, snappy response—though DeMoor warmed up in the Pegasus 35.
• Training stimulus: Builds leg turnover, strengthens anaerobic threshold, and trains your body to push hard while managing oxygen debt over short bursts.
• Practical consideration: If you hit gravel and the outsole loses grip, either pick a shoe with better traction or find more solid footing. The 60-second rest keeps your heart rate elevated without pushing into total exhaustion.

Workout Example

1. Warm‑up: Jog easy for 10–15 minutes wearing Pegasus 35.
2. Main set: Run 6 × 1 km repeats on the cross-country course.
   • Push hard on each kilometer (target ~3:30 min/km uphill, ~3:05 min/km downhill).
   • Take 60 seconds between repeats as an easy jog or walk.
3. Cool‑down: Ten minutes at an easy pace.

Modify the pace targets to fit where you are fitness-wise and what terrain you’re working with. The Pacing app lets you quickly adjust intervals and rest periods to match your situation.

Closing Note

Run this workout and fine-tune the pace to your speed. Have fun with it, stay careful, and feel the difference the Turbo shoes make! 🌟

References

• Nike Pegasus Turbo | FIRST Speed Workout of 2018 - YouTube (YouTube Video)