Seth's Threshold Mile Test

Workout - Seth's Threshold Mile Test

• 10min @ 10'00''/mi
• 10 lots of:
  • 0.0mi @ 5'28''/mi
  • 2min rest
• 5min @ 10'00''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/seths-threshold-mile-test-c58cc939

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Seth James DeMoor’s “CRAFT Kype Pro M Carbon Fiber Plate Racing Shoe: Threshold Test @ 5:28/MILE in Denver Colorado” is worth your time. We’ve pulled out the workout here so you can take it on yourself, but the full video has plenty more to discover.

Key Points:

• This threshold test targets a steady 5:15–5:20 / mile pace (the video mentions 5:28 / mile as the overall target) across Denver’s thin air.
• If the effort stops feeling productive, the runner cuts the workout short—a smart move to spare the legs.
• Post-run recovery work—foam rolling, sauna time, light running—keeps the body in good shape heading into race week.
• The CRAFT Kype Pro M runs tall and stiff, making it ideal for smooth road racing rather than twisty courses; sizing down by half a size could work better.

Workout Example:

1. Warm-up: 1 mile at easy pace, roughly 1 minute slower than your target race speed.
2. Main set: Run 10 miles at 5:15–5:20 / mile. Alternatively, 10 × 1 mile repeats at the same pace with a 2-minute recovery jog.
3. Cool-down: 1 mile easy.
4. Should fatigue set in around mile 4–5, dial it back—call it a day, record what you’ve done, and prioritize recovery over grinding out every mile.

Practical Tips:

• Set up a bag drop 10 miles out to skip the return jog and keep your overall volume down during taper.
• Log your threshold pace in the Pacing app with adjustments for elevation (give yourself an extra second or two per mile).
• Spend 5–10 minutes on foam rolling after the run, spend time in the sauna or hot tub, and make sleep a priority.
• If the toe box feels snug, try a half size down; the carbon plate gives you a stiff, responsive platform.

Closing Note: Give this threshold test (or the 10 × 1 mi version) a shot and dial in the pace to your current fitness level using the Pacing app. It’s a solid way to measure where your lactate threshold sits without beating yourself up before race day. Good luck out there!

References

• CRAFT Kype Pro M Carbon Fiber Plate Racing Shoe: Threshold Test @ 5:28/MILE in Denver Colorado - YouTube (YouTube Video)