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
to import the workout after you install it.
Intro
The FOD Runner reviews the Adidas ADIOS 9 After 100 Miles, exploring its place in 5K speed training and marathon base phases. Below are the key takeaways from that breakdown. Watch the full video for all the details.
Key Points
- The Light‑Strike Pro foam (approximately 27 mm heel, 20 mm forefoot) offers responsive ground contact that shines during tempo runs and hill repeats.
- During 5K training blocks, it handles 200 m, 400 m, 600 m, and 800 m repeats effectively—essential work for building speed (learn more in Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time). It also excels for threshold work and hill sessions within marathon base training.
- After 100 miles, the shoe remains intact—laces stay secure and the rubber outsole proves durable.
- Fit note: UK sizing runs small, so bumping up a half-size provides better comfort. The reviewer also cuts a small opening near the toe box for extra breathing room.
- The shoe handles 9–13 mile runs comfortably on roads, trails, and mixed terrain, making it 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)
Below is a sample session that showcases the speed and power this shoe delivers. For strategies on structuring these workouts into your training, explore Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Speed + Hill Day (≈1 hr)
- Warm‑up: 3 miles easy (≈1% grade if available) — stay relaxed.
- Hill Repeats: 20 × 30‑second climbs (≈5–6% grade) with recovery jogs between. Wear the ADIOS 9 uphill to experience the firm foot contact.
- Speed Intervals: 8 × 200 m (or 4 × 400 m) at 5K pace with full recovery. The shoe’s low profile helps you stay quick on flat terrain.
- Cool‑down: 2 miles easy, maintaining steady form. Distances shown in miles; multiply by 1.6 for kilometers.
Practical Tips to Try Right Now
- Save the ADIOS 9 for faster efforts—intervals, tempos, hill repeats—where that responsive mid‑foot really makes a difference.
- If the toe box pinches, try sizing up a half-size, or use the reviewer’s approach of making a small cut for extra airflow.
- Watch how the foam compresses as miles accumulate. When it loses responsiveness, switch to a more-cushioned shoe for longer runs.
- Schedule longer sessions (10–13 miles) early in the week to allow the shoe time to adapt gradually.
Closing Note
The ADIOS 9 proves that minimal design can handle speed work, hills, and mid-distance efforts. Test it during your next fast session or hill day, and use the Pacing app to dial in your training paces. Keep it in regular rotation and enjoy the responsive feel underfoot. 🚀