Marathon Shoe Speed Test
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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Here’s a quick take on Will This BE MY MARATHON SHOE? from The FOD Runner. Below is the approach so you can try the shoe test today.
Key points:
- Testing his third-choice marathon shoe, the Nike Alphafly 3, in three phases: a speed workout, a 10K at race pace (CheLun 10K), and a distance run before the marathon.
- The speed session is three rounds of a 4-minute push at half-marathon effort (5:30-5:39 / mile), with 1-minute easy jogs and 2-minute surges (around 5:00 / mile), structured as 4-2-4-2-4-2 across three rounds. Should feel noticeably faster than training pace.
- The 10K targets a 5:20 / mile average pace, a tough workout in warm weather.
- Plan for around 60 miles in the shoe before race day. The long run pushes total to 60-65 miles in the shoe.
- Practical note: pay attention to how the shoe feels (heavy or light) and keep the Vaporfly 2 ready as a backup if the Alphafly 3 feels clunky. Use the Pacing app to set your own paces for the 4-minute and 2-minute segments.
Workout example:
3 x (
4 min @ around 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
)Three rounds with 1 minute of recovery between the hard 4-minute blocks. Scale target paces to your fitness and configure intervals in the Pacing app.
Closing note: Try this speed workout, adjust intervals to your pace, and see how the shoe performs across harder running and longer distances. Set up your intervals in the Pacing app to get clarity on which marathon shoe works for you.
References
- Will This BE MY MARATHON SHOE? - YouTube (YouTube Video)