Marathon Pace Sandwich

Workout - Marathon Pace Sandwich

• 12min @ 8'30''/mi
• 0.0mi @ 7'30''/mi
• 0.0mi @ 6'06''/mi
• 0.0mi @ 7'30''/mi
• 10min @ 8'30''/mi

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Quick Summary

Here’s what you need to know about the Hoka One One MACH 4 REVIEW - SPEED Test & LONG RUN Test from The FOD Runner. The shoe merits a closer look, and we’ll show you how to incorporate it into your training. For the complete breakdown, watch the full video.

Key Points

• Testing spanned a range of training intensities—easy pacing, fast repeats, and marathon-pace distance.
• Speed test: 12 × 500 m (equivalent to 6 × 1 km) and 5 × 200 m intervals run at roughly 5:20‑5:30 per mile (about 2:40‑2:45 per 500 m). Speed work revealed some limitations—the shoe felt flat with insufficient snap for hard efforts.
• Long‑run test: about 15 mi (≈ 24 km) at marathon‑goal pace of 6:02‑6:10 per mile for roughly 2½ hours. At marathon pace, the shoe demonstrated its strength, gliding smoothly and sustainably.
• Practical takeaway: the Mach 4 excels at marathon-pace sustainability but falls short for quick interval work.

Workout Example

Speed Workout (run in miles):

• Warm‑up 10‑15 min easy jog.
• Complete 12 × 500 m at 5:20‑5:30 per mile (≈ 2:45 per 500 m), recovering with a 1‑minute jog between repeats.
• Then run 5 × 200 m at the same pace, with 30‑45 sec recovery.
• Finish with 10 min of easy running.

Marathon‑Pace Long Run (run in miles):

• Aim for 15 mi at 6:02‑6:10 per mile (≈ 9:30‑10:00 per km), which takes roughly 2.5 h.
• Start with 10‑15 min easy warm‑up.
• Hold the goal pace for the entire run, maintaining smooth, controlled motion.
• Finish with 10‑15 min cool‑down.

Closing Note

Test the Mach 4 during your marathon-pace sessions to see how it performs at your target pace. Adjust the paces in the Pacing app to match your own fitness level and enjoy the run.

References

• Hoka One One MACH 4 REVIEW - SPEED Test & LONG RUN Test | FOD Runner - YouTube (YouTube Video)