New Balance FUELCELL Propel SPEED TEST | FOD Runner - The FOD Runner

Intro

This is a quick summary of “New Balance FUELCELL Propel SPEED 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 Propels are best used for threshold/tempo efforts and longer interval work. While super comfortable, they aren’t a dedicated racing shoe. If you’re looking to dive deeper into this style of workout, check out our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Size up – the author had to go a half‑size larger (13.5 → 14.5) for a proper fit.
• The workout was a tempo run (≈6:07‑6:12 min/mile) with heart rate staying below 160 bpm, ideal for easy‑day or threshold training.
• No blisters or rubbing; great cushioning for recovery runs and longer mileage.

Workout Example

Warm‑up: 10‑15 min easy jog. Main set (6 miles total):

1. Run 2 miles at threshold (≈6:07‑6:12 min/mile).
2. 1‑minute easy jog (recovery).
3. Repeat 2 miles at threshold.
4. 1‑minute easy jog.
5. 2 miles at threshold. *Total = 6 miles (≈9‑10 minutes per mile). Keep heart rate under 160 bpm and adjust pace if legs feel tired.

This type of sustained effort is a fantastic building block for longer races. For more race-specific strategies, see our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Practical tips:

• Use a larger size to avoid ankle rubbing.
• The shoe feels like “running on clouds” – great for easy days and long‑run training.
• For the shorter, faster VO₂‑max intervals common in 5K prep, you might want a more aggressive shoe. You can find examples of these workouts in our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time. The Propels, however, truly shine on longer, steadier intervals.

Closing Note

Give the FuelCell Propel a spin on your next threshold run and feel the comfort for yourself. Customize the paces in your Pacing app to match your own thresholds, and enjoy the comfort on those long, steady efforts. Happy running

References

• New Balance FUELCELL Propel SPEED TEST | FOD Runner - YouTube (YouTube Video)

Workout - FOD Runner's Propel Threshold

• 12min @ 9'30''/mi
• 3 lots of:
  • 0.0mi @ 6'10''/mi
  • 1min rest
• 12min @ 9'30''/mi

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