The Shoe Tester 5k Repeats

Workout - The Shoe Tester 5k Repeats

• 12min @ 6'00''/km
• 3 lots of:
  • 5.0km @ 4'30''/km
  • 5min rest
• 12min @ 6'00''/km

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Intro

Ben Is Running’s latest video, I Ran 5K in the BEST Carbon Racing Shoes to Find the FASTEST!, compares three top racing shoes head-to-head. Here’s what stood out and how to run this workout yourself. Watch the full video for the granular analysis.

Key points

• Three carbon-plate shoes on test: Puma DVA Nitro Elite, adidas Metaspeed Sky Paris, and adidas Pro 4.
• Target pace: marathon effort, roughly 3:20/km (320 seconds per km).
• Data collected: shoe weight (g), 5K split times, HR, cadence, and stride length, to find which shoe delivered both speed and efficiency.
• Winner: Puma. Fastest split (16:13, 3:15/km) and longest stride. The adidas Pro 4 finished slowest.

Workout example

3 x 5 km repeats (km)

1. Warm-up: ~3.5 km easy.
2. Set 1, Puma DVA Nitro Elite: target 3:20/km. Ben ran 16:13 (3:15/km).
3. Set 2, adidas Metaspeed Sky Paris: same target. Ben’s split: 16:19 (3:16/km).
4. Set 3, adidas Pro 4: finish strong at target pace. Ben’s time: 16:28 (3:18/km).
5. Cool-down: ~1–2 km easy.

How to execute: Use a GPS watch or the Pacing app to track splits and set lap alerts at each 5 km mark. Scale the pace to your fitness.

Closing note

Run this session with whatever super shoes you prefer, or mix and match. Adjust the pace to your marathon-prep schedule. The Pacing app handles distances and paces on the fly.

For full analysis and performance data, watch Ben’s original video.

References

• I Ran 5K in the BEST Carbon Racing Shoes to Find the FASTEST! - YouTube (YouTube Video)