Race Pace Shoe Tester
Workout - Race Pace Shoe Tester
- 10min @ 9'30''/mi
- 3 lots of:
- 0.0mi @ 7'45''/mi
- 3min 30s rest
- 10min @ 9'30''/mi
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Intro: Here’s what you’ll find in Running Warehouse’s Test Run Race | Head To Head Comparison Of The Best Super Shoes Of 2024: a walkthrough of how different carbon-plate shoes perform in real racing conditions. The essentials are below so you can tackle this workout in your own shoes today. The full video has more detail.
Key points:
- The test is three 1-mile repeats on a varied course: a gradual incline at the start, a flat middle section, a 180° turnaround, then a fast descent to the finish.
- Target pace sits between 10K and half-marathon effort, held with a Garmin watch in Pace Alert mode.
- You’ll see how carbon-plate shoes perform across climbs, straightaways, and descents, and why holding your pace within a few seconds of target matters.
- For your own test: use a GPS watch with pace alerts to keep steady effort. Pay attention to how each shoe responds to hills and flats. That feedback helps you pick the right shoe for race day.
Workout example:
Workout: 3 × 1‑mile race‑pace repeats (10K‑half‑marathon effort)
Course:
• Start with a gradual hill (increasing steepness)
• Flatten out for the majority of the mile
• 180° turn at the halfway point
• Finish with a fast downhill "bomb"
How to run it:
1. Choose your target pace based on your current 10K or half-marathon fitness level (example: 6:00/mile or 7:00/mile).
2. Keep your watch's Pace Alert on to catch drifts beyond ±2 seconds from your goal pace.
3. On the first repeat, focus on steady turnover up the hill, then let the shoe's foam and plate carry you down.
4. Run two more miles. Each time, notice how the shoe responds across uphill, flat, and downhill.
5. Log your mile splits and how the shoe performed. Did the cushioning feel punchy on the climb? Was the descent snappy or unstable? These details matter for race-day shoe choice.Closing note: Try this repeat workout in whichever shoes you’re testing. Adjust the paces to fit your fitness in the Pacing app, and figure out which carbon plate gives you the edge.