Race Shoe Speed Session

Workout - Race Shoe Speed Session

• 10min @ 6'00''/km
• 5 lots of:
  • 400m @ 3'18''/km
  • 2min rest
• 5min @ 6'00''/km

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Intro: Ben Parkes takes the Saucony Endorphin Pro 3 to the track to see if it’ll work for his Berlin marathon. Here’s the speed session so you can run it.

Key points:

• Ben tests the Saucony Endorphin Pro 3 with a track speed session for his Berlin plans.
• The workout uses short, punchy repeats (3:15-3:20 per 400 m lap) with easy jogs and walks between. For more on the science, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• He stresses staying in the right lane, keeping form clean, and using the shoe’s carbon plate and light weight on hard efforts.
• Execution: start each rep with a quick acceleration, target 5K pace per 400 m lap (3:15-3:20), and take 2-minute walk/jog breaks between reps. For more, see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.

Workout:

1. Warm-up: 5 km easy jog (around 23 min, 5.26 km).
2. Main set, 5 x 400 m repeats on the track:
   • Short run-up, then target 3 min 15 s to 3 min 20 s per lap (around 5K race pace).
   • After each 400 m, walk or jog for around 2 min.
3. Cool-down: 3.5 km easy jog.

Closing note: try this session and adjust paces to your fitness in the Pacing app. The speed built here helps across all distances; see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

References

• BERLIN MARATHON SESSION in SAUCONY ENDORPHIN PRO 3 - INITIAL REACTION - Will this be my race shoe? - YouTube (YouTube Video)