AlphaFly Threshold Test
Workout - AlphaFly Threshold Test
- 10min @ 6'30''/km
- 3 lots of:
- 10min @ 5'00''/km
- 2min rest
- 10min @ 6'30''/km
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Intro: what’s special about the Nike Alphafly 2, the new king of marathon racing shoes? Ben Is Running gives it a thorough review. Watch the full video, and try this workout for yourself.
Key points
- A wider, more stable heel and padding around the laces lock the foot in.
- Energy return is on par with the original, with a slightly firmer feel and a springy response at 10K pace.
- The new rubber outsole grips corners better and lasts longer at the heel, though the rear section may still wear down sooner.
- Supportive and comfortable for most runners, but watch out for arch discomfort on long runs because of how the foam is built.
Workout example
- Threshold session: 3 × 10 min at 10K race pace (around 3:07/km if you can run a 30-minute 10K). Ben went 3:07/km twice, then 3:09/km on the last one.
- 10 min easy, three 10-minute blocks at “comfortably hard” intensity (just below lactate threshold), 10 min easy.
Closing note: lace up the Alphafly 2s, or any shoe you trust, and run this 3x10 threshold session. Dial speeds in with the Pacing app. Watch your arch on longer efforts.