ADIOS 9 Hills to Flats Power
Workout - ADIOS 9 Hills to Flats Power
- 12min @ 10'00''/mi
- 4 lots of:
- 100m @ 5'00''/mi
- 6 lots of:
- 45s @ 4'30''/mi
- 45s rest
- 3min @ 10'00''/mi
- 5 lots of:
- 400m @ 5'00''/mi
- 1min 30s rest
- 12min @ 11'00''/mi
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro
The FOD Runner reviews the Adidas ADIOS 9 after 100 miles, looking at its place in 5K speed training and marathon base phases. The key takeaways are below. Watch the full video for all the details.
Key points
- The Light-Strike Pro foam (around 27 mm heel, 20 mm forefoot) gives responsive ground contact that shines on tempo runs and hill repeats.
- During 5K blocks, it handles 200 m, 400 m, 600 m, and 800 m repeats well, the essential work for speed (see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time). It also handles threshold work and hill sessions in marathon base training.
- After 100 miles, the shoe holds up. Laces stay secure and the rubber outsole is durable.
- Fit note: UK sizing runs small. Going up a half-size is more comfortable. The reviewer also cuts a small opening near the toe box for extra airflow.
- The shoe handles 9-13 mile runs on roads, trails, and mixed terrain, suitable for training and racing (see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance).
Workout example (adaptable)
A sample session that shows the speed and power this shoe delivers. For more on structuring these workouts, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Speed plus hill day (about 1 hr):
- Warm-up: 3 miles easy (around 1% grade if available). Stay relaxed.
- Hill repeats: 20 x 30-second climbs (around 5-6% grade) with recovery jogs between. Wear the ADIOS 9 uphill for the firm foot contact.
- Speed intervals: 8 x 200 m (or 4 x 400 m) at 5K pace with full recovery. The low profile helps on flat terrain.
- Cool-down: 2 miles easy, steady form. Distances shown in miles; multiply by 1.6 for kilometers.
Practical tips
- Save the ADIOS 9 for faster efforts: intervals, tempos, hill repeats, where that responsive mid-foot matters.
- If the toe box pinches, size up a half-size, or make a small cut for extra airflow.
- Watch how the foam compresses with miles. When it loses responsiveness, switch to a more cushioned shoe for longer runs.
- Schedule longer sessions (10-13 miles) early in the week to give the shoe time to adapt.
Closing note
The ADIOS 9 handles speed work, hills, and mid-distance efforts well. Try it on your next fast session or hill day. Use the Pacing app to dial in training paces.