Can Super Shoes Get Me A 5K PB? | SUB 18 Attempt | Nike Vaporfly 2 Test - Time On Feet

Intro: This is a quick summary of Can Super Shoes Get Me A 5K PB? | SUB 18 Attempt | Nike Vaporfly 2 Test from Time On Feet. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• Speed‑focused training (steady‑state runs, hill work, and targeted intervals) can dramatically improve 5K pace when done consistently for 4–5 weeks.
• The host’s favorite interval session is 5 × 3 min at slightly faster than 5K race pace with 3 min easy jog recovery.
• Using a fast‑shoe (Nike Vaporfly) helped his leg turnover feel smoother, contributing to a 55‑second drop and a 17:42 park‑run finish.
• Course conditions (flat, minimal wind) and strategic drafting behind other runners also played a role.

Workout Example:

Warm‑up: 10‑15 min easy jog
Main set: 5 reps
   • 3 min @ ~3:30‑3:35 per km (slightly faster than your 5K goal pace)
   • 3 min easy jog or walk for recovery
Cool‑down: 10 min easy

Optional: Add a weekly hill session (6 × 30‑second hard uphill, jog down) and one steady‑state run of 30‑45 min at a comfortable aerobic pace.

Closing Note: Try this speed‑interval session this week, tweak the paces to match your own goals, and log it in the Pacing app so you can see the impact on your 5K time. Keep pushing, and enjoy the faster legs! 🚀

References

• Can Super Shoes Get Me A 5K PB? | SUB 18 Attempt | Nike Vaporfly 2 Test - YouTube (YouTube Video)

Workout - 5K PB Chaser

• 12min @ 6'30''/km
• 5 lots of:
  • 3min @ 4'30''/km
  • 3min rest
• 10min @ 6'30''/km

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