Progressive Mile Repeats

Workout - Progressive Mile Repeats

• 0.0mi @ 8'30''/mi
• 0.0mi @ 7'00''/mi
• 1min 15s rest
• 0.0mi @ 6'50''/mi
• 1min 15s rest
• 0.0mi @ 6'40''/mi
• 1min 15s rest
• 0.0mi @ 6'30''/mi
• 1min 15s rest
• 0.0mi @ 8'30''/mi

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Seth James DeMoor covers Nike Pegasus 35 Turbo Mile Repeats on Pavement in a helpful video—here’s what you need to know to execute this session. You can find the complete breakdown in the original video, but we’ve condensed the essentials so you can start training right away.

Key Points

• Train mile repeats on the surface where you’ll compete (pavement if racing on roads) for sport-specific adaptation.
• When starting out on hard surfaces, cap your pavement sessions at 3–5 miles to prevent overuse injuries like stress fractures.
• Begin with a 3-mile easy run to prepare your muscles, particularly important when conditions are cold.
• Employ a ramped approach across the five repeats: begin conservatively, accelerate effort through the third mile, sustain that intensity on the fourth, then ease back for the final repetition.
• Rest 60–90 seconds between repeats with easy jogging or walking; dress in layers, bring a headlamp if running in low light, and wear a hat for chilly conditions.
• Watch for plantar fasciitis discomfort. The Pegasus 35 Turbo has a somewhat rigid feel underfoot, though it does deliver solid shock absorption.

Workout Example

Warm‑up: 3 mi easy
Repeat set: 5 × 1 mi on pavement
  • Mile 1 – 5:15 (easy start)
  • Mile 2 – 5:18 (slightly faster)
  • Mile 3 – 5:06 (hardest effort)
  • Mile 4 – 5:24 (hold the hard pace)
  • Mile 5 – 5:17 (relaxed finish)
Rest: 60‑90 sec jog/walk between each mile
Cool‑down: 1‑2 mi easy

Adjust the target mile times to match your own recent race pace or use the Pacing app to set appropriate effort levels.

Closing Note Test this progression on your own runs, adjust the paces based on your current fitness, and record your effort in the Pacing app—this data helps you refine subsequent training. Enjoy!

References

• Nike Pegasus 35 Turbo Mile Repeats on Pavement - YouTube (YouTube Video)