The Birthday Mile

Workout - The Birthday Mile

• 10min @ 6'00''/km
• 0.0mi @ 6'00''/mi
• 10min @ 6'00''/km

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Seth James DeMoor’s take on the Birthday Mile combined with testing the Adidas Boston 10 over 20 miles is worth watching. Here’s a breakdown so you can give it a shot yourself. The full video has all the extra details you’ll want.

Key Points:

• The Birthday Mile is a 1-mile time trial done each year on a track; the goal is to beat whatever you ran the year before (Seth was targeting sub-4:30).
• A solid warm-up keeps you injury-free.
• When a traditional pacer isn’t available, Seth taps a drone with a beacon to handle pacing duties.
• New Balance FuelCell spikes get tested for speed and leg turnover.
• The subsequent 20-mile run puts the Adidas Boston 10 through its paces over longer distance.

Workout Example:

1. Warm‑up – 10–15 min easy jog + 4–5 min of strides to prep your legs.
2. Birthday Mile – 1 mile on a track, run flat out (aim for < 4:30).
3. Cool‑down – 5 min easy jog, then stretch.
4. Optional 20‑mile shoe test – After the mile, run 20 mi at an easy, conversational pace (≈ 10 % slower than race pace) to see how the Adidas Boston 10 handles distance.

Practical Tips:

• Track your splits (or have a drone or pacer do it) to find where you can gain time.
• New to spikes? Do some short repeats first before tackling the mile.
• Use the Pacing app to dial in your target mile pace and adjust the speed for the 20-mile portion.

Closing Note: Warm up properly, attack that birthday mile, and take the Boston 10 for a solid 20-mile effort. Adjust paces in the Pacing app to match your fitness level — then celebrate another year with a fast mile.

References

• Birthday Mile + Adidas Boston 10 Twenty Mile Test Run - YouTube (YouTube Video)