THE WORST SUPER SHOE OF 2025?! Nike VAPORFLY 4 15 Mile LONG RUN TEST - The FOD Runner

Aug 13, 2025

This is a quick summary of THE WORST SUPER SHOE OF 2025?! Nike VAPORFLY 4 15 Mile LONG RUN TEST from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

The run combines a 25-minute easy warm-up, 10 × 3-minute tempo repeats, 90 seconds of easy jogging between repeats, and a 20-minute moderate cool-down. The tempo efforts are the core of the session, and if you want to dive deeper into the methodology behind such workouts, you can learn more about Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
The target pace for the repeats is roughly marathon-to-half-marathon effort (about 5:40 – 5:50 min/mi). While this long run is geared towards marathon fitness, building this kind of aerobic power is also a key component for shorter races. You can see how this fits into a broader strategy for Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
Fueling and hydration before the session are emphasized (solid breakfast, pre-run gel, and a drink mix).
The shoe’s comfort is praised, but the carbon plate felt less propulsive than earlier Vaporfly models, especially for larger runners (≈90 kg).
Practical tip: keep the effort consistent on the rollers/treadmill and use short recovery jogs to stay in a steady aerobic zone.

Workout Example (15-mile Long-Run Test):

Warm-up: 25 min easy running (≈10 – 11 min/mi).
Tempo Intervals: 10 × 3 min at ~5:40 min/mi (marathon-to-half-marathon pace). This pace builds endurance, but the same interval principle can be adapted for pure speed. If you’re focused on a shorter race, you would increase the intensity significantly, a concept explored in these strategies for Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time. After each interval, jog easy for 90 sec to recover.
Cool-down: 20 min at a comfortable moderate pace (≈11 min/mi).
Total distance: ~15 mi (covers the 14-mile goal plus extra for warm-up/cool-down).

Closing Note: Give this mixed-pace long-run a try—adjust the paces to match your own training zones using the Pacing app. You’ll get a solid endurance boost while testing shoe feel. And remember, the full video has more nuance on fueling, hill strategy and shoe feedback—watch it for the complete experience! Happy running