Rebel Pop Speed Ladder

Workout - Rebel Pop Speed Ladder

• 12min @ 8'30''/mi
• 7 lots of:
  • 2min @ 5'20''/mi
  • 1min 30s rest
• 5min @ 8'30''/mi
• 7 lots of:
  • 30s @ 4'52''/mi
  • 1min rest
• 5min @ 8'30''/mi
• 7 lots of:
  • 50m @ 2'00''/km
  • 1min 30s rest
• 12min @ 8'30''/mi

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Quick summary

Breaking down “NEW BALANCE FuelCell Rebel v2 Review - Speed Test & Long Run Test - Best Shoe of 2021??” by The FOD Runner. The video shows the shoe’s strengths across different workouts and is worth a watch if you’re considering it. The full video has the testing detail.

Key points

• On a 16-mile progressive long run (first 8 miles at 7:10/mi, second 8 at 6:30/mi), the Rebel v2 has stable cushioning and a bouncy midsole response.
• The speed test is three ladder blocks: 7 × 2-minute repeats, 7 × 30-second repeats, and 7 × 50-meter sprints, with the longer intervals around 5:20/mi.
• Sizing: true to size in length, but the toe box narrows. Wider feet should go up a half size if available.
• The midsole geometry (about 26 mm heel, 20 mm forefoot) gives enough structure for distance and snap for faster efforts.
• It handles both easy runs and harder speed work, so it slots into multiple training days.

Workout example

Long run (16 mi total)

• Miles 1-8: 7:10/mi steady.
• Miles 9-16: 6:30/mi progressive (or quicker if it feels manageable).

Speed ladder

1. 2-minute repeats x7, around 5:20/mi (5K intensity).
2. 30-second repeats x7, push to 4:45-5:00/mi.
3. 50-meter sprints x7, max effort with attention to cadence and form.

Adjust numbers to your fitness. The Pacing app will program your splits.

Practical tips

• Fit: take a test run. If your big toe presses into the front on downhills, try a half size up (if available) or a wider width.
• Midsole depth: the Rebel v2 suits moderate distances (up to 16 mi) and speed work. For ultras, look at a lower-profile shoe.
• Mixing paces: cushion plus response means you can rotate easy mileage, tempo, and interval work in the same shoe.
• App: load your interval plan into the Pacing app, enter your splits, and let it handle the pacing cues.

Closing note

Put the Rebel v2 to work on both distance and speed. Dial the paces in for your own training and track the session in the Pacing app.

References

• NEW BALANCE Fuelcell REBEL v2 REVIEW - SPEED Test & LONG RUN Test - BEST SHOE OF 2021?? | FOD Runner - YouTube (YouTube Video)