Hoka One One MACH 4 REVIEW - SPEED Test & LONG RUN Test | FOD Runner - The FOD Runner

Aug 13, 2025

Quick Summary

This is a quick summary of Hoka One One MACH 4 REVIEW - SPEED Test & LONG RUN Test from The FOD Runner. 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

The shoe was tested across the full spectrum of training paces: moderate, fast interval, and marathon‑pace long runs.
Speed test: 12 × 500 m (equivalent to 6 × 1 km) and 5 × 200 m intervals run at roughly 5:20‑5:30 per mile (about 2:40‑2:45 per 500 m). The shoe felt “flat” and lacked the “pop” needed for very fast intervals.
Long‑run test: about 15 mi (≈ 24 km) at marathon‑goal pace of 6:02‑6:10 per mile for roughly 2½ hours. The shoe felt smooth and strong at this pace, showing its sweet spot.
Practical tip: the Mach 4 shines for steady marathon‑pace work, but isn’t ideal for fast interval sessions.

Workout Example

Speed Workout (run in miles):

Warm‑up 10‑15 min easy jog.
12 × 500 m intervals at 5:20‑5:30 per mile (≈ 2:45 per 500 m) with 1‑minute jog recovery between each.
Follow with 5 × 200 m at the same pace, 30‑45 sec recovery.
Cool‑down 10 min easy.

Marathon‑Pace Long Run (run in miles):

Goal: 15 mi at 6:02‑6:10 per mile (≈ 9:30‑10:00 per km) for about 2.5 h.
Start with 10‑15 min easy warm‑up.
Run the full distance at steady marathon pace, focusing on smooth, gliding feel.
Finish with 10‑15 min cool‑down.

Closing Note

Give the Mach 4 a try for your marathon‑pace training and see how it feels at your goal pace. You can easily tweak the paces to suit your own speed in the Pacing app—happy running!