DeMoor's PR Speed Session
Workout - DeMoor's PR Speed Session
- 12min @ 6'30''/km
- 5 lots of:
- 100m @ 3'30''/km
- 1min rest
- 3 lots of:
- 1.6km @ 4'00''/km
- 1min 30s rest
- 800m @ 3'30''/km
- 1min 30s rest
- 400m @ 3'10''/km
- 12min @ 6'30''/km
to import the workout after you install it.
Intro: Seth James DeMoor breaks down the Nike Alphafly Next% Track Workout: Strava Mile PR in a video worth watching. Here’s what you need to know to run this session yourself. For a deeper dive, check out the full video.
Key Points:
- This track session evaluates the Nike Alphafly Next% through speed work and turn negotiation.
- Target: maintain sub-5-minute-per-mile pacing across three 1-mile repeats, then finish with an 800 m and 400 m effort.
- Technique: allow 90 seconds of easy jogging between repeats, adjust your laces as the shoe’s upper loosens, wear compression calf sleeves for support, and end with dedicated stretching and foam rolling.
Workout Example:
Warm‑up (10‑15 min easy jog + strides)
1. 1 mile (≈1 600 m) @ 4:56 – 90 s rest
2. 1 mile (≈1 600 m) @ 4:51 – 90 s rest
3. 1 mile (≈1 600 m) @ 4:53 – 90 s rest
4. 800 m @ 2:25 – 90 s rest
5. 400 m @ 1:08 – 90 s rest
Cool‑down 10 min easy jog + stretching/foam‑rolling.Each interval happens in the Nike Alphafly Next%; note that the 1-mile repeats are actually 1 600 m (slightly longer than a true mile). The 90-second rest window preserves the anaerobic stimulus while giving you enough time to reset your form.
Closing Note: Try this session on your next track day—adjust the paces to match your own fitness—and log it in the Pacing app for your personal challenge. Have fun with it, stay consistent with your training, and keep chasing those PRs.
For complete context and the author’s full perspective on the shoe, watch the video.
References
- Nike Alphafly Next% Track Workout: Strava Mile PR - YouTube (YouTube Video)