Will This BE MY MARATHON SHOE? - The FOD Runner

Intro: This is a quick summary of Will This BE MY MARATHON SHOE? from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the shoe‑testing workout today. Be sure to check out the full video for all the details.

Key Points:

• The runner is testing his third‑choice marathon shoe, the Nike Alphafly 3, with three planned steps: a quick speed workout, a race‑pace 10K (CheLun 10K), and a long‑run test before the marathon.
• The speed session consists of three repeats of a 4‑minute interval at half‑marathon effort (target 5:30‑5:39 / mile) followed by 1‑minute easy jog, then a 2‑minute faster segment, then 1‑minute recovery, repeated three times (4‑2‑4‑2‑4‑2 pattern). The goal is to feel slightly quicker than usual training paces.
• For the upcoming 10K the goal is an average 5:20 / mile pace to get a hot‑weather stimulus.
• The runner plans to accumulate ~60 mi in the shoe before race day, with a long run aiming for 60‑65 mi total mileage in the shoe.
• Practical tip: track how the shoe feels (bulky vs. lightweight) and be ready to switch to a lighter Vaporfly 2 if the Alphafly feels cumbersome. Use the Pacing app to customize the 4‑minute and 2‑minute intervals to your own target paces.

Workout Example:

3 x ( 
  4 min @ ~5:30‑5:39 / mile (half‑marathon effort)
  1 min easy jog
  2 min faster (around 5:00 / mile or whatever feels hard)
  1 min easy jog
)

Run the whole set three times with a 1‑minute recovery between each 4‑minute interval. Adjust the target paces to match your current fitness and use the Pacing app to set the intervals.

Closing Note: Give this speed test a go, tweak the intervals to fit your own paces, and see how the shoe feels on faster work and longer runs. Customize the workout in the Pacing app, and you’ll be ready to lock in the perfect marathon shoe. Happy training!

References

• Will This BE MY MARATHON SHOE? - YouTube (YouTube Video)

Workout - Marathon Shoe Speed Test

• 10min @ 6'30''/km
• 3 lots of:
  • 4min @ 3'28''/km
  • 1min @ 6'00''/km
  • 2min @ 3'07''/km
  • 1min @ 6'00''/km
• 5min @ 6'30''/km

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