Adidas Portugal Pro Session

Workout - Adidas Portugal Pro Session

• 12min @ 10'00''/km
• 4 lots of:
  • 100m @ 3'30''/km
• 5 lots of:
  • 2.0km @ 5'30''/km
  • 2min 30s rest
• 2.0km @ 5'10''/km
• 10min @ 10'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/adidas-portugal-pro-session-7f5b180a

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

A breakdown of I Spent 3 DAYS with ADIDAS Testing The New PRO 4 by Ben Is Running. The shoe deserves a close look. We’ll walk through the training he did so you can adapt it for yourself. Catch the full video for all the context.

Key Points

• The three days mixed easy shake-outs, a sharp track session, and a substantial long run—all in the new Adidas Adizero Pro 4 carbon shoe.
• Shake‑Out run: ~5 miles (≈8 km) at easy recovery pace, ideal for trying new shoes and bouncing back from travel.
• Track workout: 5 × 2 km intervals at ~3:20 min/km (roughly marathon pace), then 2 km at ~3:40 min/km.
• Long run: 18.55 km at ~4:09 min/km—solid pre-marathon work done in Portugal.
• Smart practices: stay loose in the back and hips after travel, reduce long runs when tightness appears (he dropped a planned 12 km to 8 km), and fit your paces through the Pacing app based on your fitness.

Workout Example

Day 2 – Track Session (using Pro 4 shoes)

• Warm‑up: easy jog plus dynamic stretches.
• Main set: 5 × 2 km @ 3:20 min/km (≈ marathon pace).
• Finish: 2 km @ 3:40 min/km (slightly quicker).
• Cool‑down: easy jog, stretch, and hydrate.

Day 3 – Long Run (pre‑Valencia)

• Distance: ~18.5 km (≈12 mi) at ~4:09 min/km.
• Hold a comfortable, even pace; adjust with the Pacing app to match your own marathon target.

Closing Note

Test these workouts whenever you run next. Adjust your paces in the Pacing app and experience how the Pro 4 fits your training. Good running.

References

• I Spent 3 DAYS with ADIDAS Testing The New PRO 4 - YouTube (YouTube Video)