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 concise take on Will This BE MY MARATHON SHOE? from The FOD Runner. The footage offers useful insights—we’ve distilled the approach so you can try out the shoe test today. Go watch the full video to catch everything.

Key Points:

• Testing his third‑choice marathon shoe, the Nike Alphafly 3, involves three phases: a speed workout, a 10K effort at race pace (CheLun 10K), and a distance run before the marathon.
• The speed session includes three cycles of a 4‑minute push at half‑marathon intensity (aiming for 5:30‑5:39 / mile), with 1‑minute easy jogs interspersed and 2‑minute surges (around 5:00 / mile), structured as 4‑2‑4‑2‑4‑2 across three rounds. This tempo should feel noticeably quicker than typical training paces.
• The 10K targets a 5:20 / mile average pace, providing a demanding workout in warmer weather.
• Plan to log approximately 60 miles in the shoe before race day, with a long run bringing total mileage to 60‑65 miles in the shoe.
• Practical note: Pay attention to how the shoe sits (heavy or light) and have the Vaporfly 2 ready as a backup if the Alphafly 3 feels too clunky. Use the Pacing app to dial in your own paces for the 4‑minute and 2‑minute segments.

Workout Example:

3 x ( 
  4 min @ ~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
)

Complete the full sequence three times, taking 1 minute of recovery between the hard 4‑minute blocks. Scale the target paces based on your current fitness level and use the Pacing app to configure your intervals.

Closing Note: Try this speed workout, adjust the intervals to suit your pace, and observe how the shoe performs during harder running and longer distances. Set up your intervals in the Pacing app, and you’ll have clarity on which marathon shoe works for you. Happy training!

References

• Will This BE MY MARATHON SHOE? - YouTube (YouTube Video)