Marathon Pace Sandwich
Workout - Marathon Pace Sandwich
- 12min @ 8'30''/mi
- 0.0mi @ 7'30''/mi
- 0.0mi @ 6'06''/mi
- 0.0mi @ 7'30''/mi
- 10min @ 8'30''/mi
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Quick summary
Here’s what to know about the Hoka One One MACH 4 REVIEW - SPEED Test & LONG RUN Test from The FOD Runner. The shoe is worth a closer look. Below is how to use it in training. Watch the full video for the complete breakdown.
Key points
- Testing covered a range of intensities: easy pacing, fast repeats, and marathon-pace distance.
- Speed test: 12 × 500 m (same as 6 × 1 km) and 5 × 200 m intervals at roughly 5:20 to 5:30 per mile (about 2:40 to 2:45 per 500 m). Speed work showed limits. The shoe felt flat with not enough snap for hard efforts.
- Long-run test: about 15 mi (≈ 24 km) at marathon-goal pace of 6:02 to 6:10 per mile for roughly 2½ hours. At marathon pace, the shoe was strong, gliding smoothly.
- Practical takeaway: the Mach 4 is solid for marathon-pace sustainability but falls short for quick interval work.
Workout example
Speed workout (in miles):
- Warm-up 10 to 15 min easy jog.
- 12 × 500 m at 5:20 to 5:30 per mile (≈ 2:45 per 500 m), with a 1-minute jog between repeats.
- 5 × 200 m at the same pace, 30 to 45 sec recovery.
- 10 min easy running to finish.
Marathon-pace long run (in miles):
- 15 mi at 6:02 to 6:10 per mile (≈ 9:30 to 10:00 per km), about 2.5 h.
- 10 to 15 min easy warm-up.
- Hold goal pace for the whole run, smooth and controlled.
- 10 to 15 min cool-down.
Closing note
Try the Mach 4 during marathon-pace sessions to see how it works for you. Adjust the paces in the Pacing app to match your fitness.