Shoe Test Descending Ladder

Workout - Shoe Test Descending Ladder

• 10min @ 6'00''/km
• 80m @ 3'30''/km
• 80m @ 3'30''/km
• 80m @ 3'30''/km
• 80m @ 3'30''/km
• 4 lots of:
  • 600m @ 5'00''/km
  • 200m @ 6'00''/km
  • 400m @ 4'30''/km
  • 200m @ 6'00''/km
  • 200m @ 2'48''/km
  • 200m @ 6'00''/km
  • 2min 30s rest
• 10min @ 6'00''/km

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Intro: FOD Runner tested whether the Nike Streakfly 2 actually runs faster. Here are the key findings so you can try the workout. The full video has the rest.

Key points

• Two shoes face off: Adios 9 vs Nike Streakfly 2 in the same interval session.
• Four sets of repeats: 600 m, 400 m, 200 m, with about a minute easy jog or walk between sets.
• Adios 9 handles the first two sets; Streakfly 2 the final two. Direct comparison.
• Metrics tracked: HR, cadence, stride length. The lighter Streakfly 2 produces a quicker cadence and slightly longer strides, giving noticeably faster lap times.
• One useful takeaway: keep an easy jog between efforts, and watch HR in the warm-up to gauge freshness.

Workout example

1. Warm-up: light jogging plus a few build-up strides.
2. Set 1 (Adios 9): 600 m, 400 m, 200 m, then 1 min easy jog.
3. Set 2 (Adios 9): same pattern, 1 min recovery.
4. Switch to Nike Streakfly 2.
5. Set 3 (Streakfly 2): 600 m, 400 m, 200 m, 1 min recovery.
6. Set 4 (Streakfly 2): same pattern, then easy cool-down.

Pace data: 600 m repeats fell from about 1:51 to 1:45 with the Streakfly 2; 400 m and 200 m efforts sat around 0:44-0:45.

Closing note: try the session and see what a shoe swap does for you. The Pacing app lets you adjust target speeds to your fitness.

References

• NIKE STREAKFLY 2 ARE FASTER… BUT HOW MUCH? - YouTube (YouTube Video)