Is A New Running Shoe ALWAYS A BETTER Shoe?? (Nike ALPHAFLY v2) | FOD Runner - The FOD Runner

Intro: This is a quick summary of Is A New Running Shoe ALWAYS A BETTER Shoe?? (v2) | 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 host runs a 6 km speed session (six 1‑km repeats) with a 200 m “spin‑‑‑” segment after each kilometer and 60 seconds of easy jogging between repeats.
• The goal is to hit his upcoming 10 km race pace, but heat and the shoe’s feel kept the paces a bit slower (around 5:30 / mi).
• He stresses keeping the effort controlled, using the short 200 m to keep legs moving without over‑taxing the cardio system.
• Practical tip: if conditions (heat, humidity) affect your splits, adjust the target pace or add a brief recovery jog to stay on track.

Workout Example:

1. Warm‑up: 2 mi easy (≈10 min per mile).
2. Main set: 6 × 1 km @ target 10 km race pace (≈5:00 / mi) → immediately follow each km with 200 m easy spin‑‑‑.
   • Recovery: 60 s easy jog between each km.
3. Cool‑down: 1 mi easy. Feel free to swap the exact paces for your own recent race pace using the Pacing app.

Closing Note: Try this controlled 6 km speed test in your next training block, and remember you can always tweak the intervals and paces to suit your own goals. For full context and Andy’s deeper shoe insights, watch the original video – then fire up the Pacing app and make the workout yours!

References

• Is A New Running Shoe ALWAYS A BETTER Shoe?? (Nike ALPHAFLY v2) | FOD Runner - YouTube (YouTube Video)

Workout - FOD Runner's 10k Speed Test

• 5min @ 8'00''/mi
• 6 lots of:
  • 1.0km @ 5'15''/mi
  • 200m @ 9'00''/mi
  • 1min rest
• 5min @ 9'00''/mi

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