AlphaFly Threshold Test
Workout - AlphaFly Threshold Test
- 10min @ 6'30''/km
- 3 lots of:
- 10min @ 5'00''/km
- 2min rest
- 10min @ 6'30''/km
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Intro: Want to know what’s special about the Nike AlphaFly 2, the new king of marathon racing shoes? Ben Is Running gives it a thorough review—watch the full breakdown here, and you can test out this workout yourself right now.
Key Points:
- A wider, more stable heel and padding around the lacing system work together to lock your foot in securely.
- Energy return is on par with the original, though it has a slightly firmer feel and delivers a nice springy response at 10K pace.
- The new rubber outsole grips corners better and lasts longer at the heel, though that rear section may wear down sooner.
- It’s supportive and comfortable for most runners, but watch out for arch discomfort on longer runs because of how the foam is built.
Workout Example:
- Threshold session – 3 × 10 min at your 10K race pace (hit around 3:07 / km if you can run a 30‑minute 10K). Ben went 3:07 / km twice, then 3:09 / km on the last one.
- Start with 10 min easy, then 10‑minute blocks at a steady, “comfortably hard” intensity—stay just below lactate threshold. Finish with 10 min easy.
Closing Note: Slip on your AlphaFly 2s and run this 3×10 threshold session—or any shoe you trust. Use the Pacing app to dial in your own speeds. Pay attention to your arch during those longer efforts, and you’ll feel the payoff in the weeks ahead.