Adidas Portugal Pro Session

Workout - Adidas Portugal Pro Session

• 12min @ 10'00''/km
• 4 lots of:
  • 100m @ 3'30''/km
• 5 lots of:
  • 2.0km @ 5'30''/km
  • 2min 30s rest
• 2.0km @ 5'10''/km
• 10min @ 10'00''/km

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Intro

A breakdown of I Spent 3 DAYS with ADIDAS Testing The New PRO 4 by Ben Is Running. We’ll walk through the training he did so you can adapt it. Watch the full video for context.

Key points

• Three days that mixed easy shake-outs, a sharp track session, and a substantial long run, all in the new Adidas Adizero Pro 4 carbon shoe.
• Shake-out run: ~5 miles (≈8 km) at easy recovery pace, good for trying new shoes and bouncing back from travel.
• Track workout: 5 × 2 km intervals at ~3:20 min/km (roughly marathon pace), then 2 km at ~3:40 min/km.
• Long run: 18.55 km at ~4:09 min/km, solid pre-marathon work done in Portugal.
• Smart practices: stay loose in the back and hips after travel, cut long runs when tightness appears (he dropped a planned 12 km to 8 km), and set your paces through the Pacing app based on your fitness.

Workout example

Day 2, track session (using Pro 4 shoes)

• Warm-up: easy jog plus dynamic stretches.
• Main set: 5 × 2 km @ 3:20 min/km (≈ marathon pace).
• Finish: 2 km @ 3:40 min/km (slightly quicker).
• Cool-down: easy jog, stretch, hydrate.

Day 3, long run (pre-Valencia)

• Distance: ~18.5 km (≈12 mi) at ~4:09 min/km.
• Hold a comfortable, even pace. Adjust in the Pacing app to match your own marathon target.

Closing note

Try these next time you run. Set your paces in the Pacing app and see how the Pro 4 fits your training.

References

• I Spent 3 DAYS with ADIDAS Testing The New PRO 4 - YouTube (YouTube Video)