Race Shoe Speed Session

Workout - Race Shoe Speed Session

• 10min @ 6'00''/km
• 5 lots of:
  • 400m @ 3'18''/km
  • 2min rest
• 5min @ 6'00''/km

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Intro: Ben Parkes takes the Saucony Endorphin Pro 3 to the track to assess its potential for his Berlin marathon race. This video shows a solid speed session worth studying—we’ve extracted the key moves so you can replicate it in your own training.

Key Points:

• Ben tests the Saucony Endorphin Pro 3 with a track speed session, exploring whether it suits his Berlin marathon plans.
• The workout features short, punchy repeats (3:15–3:20 per 400 m lap) separated by easy jogs and walk recovery. This is a proven speed builder, and you can explore the underlying training science in our article on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• He stresses the importance of staying in the right lane, keeping your form clean, and putting the shoe’s carbon plate and light weight to work during high-intensity efforts.
• Practical execution matters: start each rep with a quick acceleration, target your 5 K pace for each 400 m lap (3:15-3:20 range), and use 2‑minute walk/jog breaks between repeats. For more on hitting this specific intensity, check out Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.

Workout Example:

1. Warm‑up: 5 km easy jog (≈23 min, 5.26 km).
2. Main set – 5 × 400 m repeats on the track:
   • Begin each repeat with a short run‑up, then target 3 min 15 s – 3 min 20 s per lap (≈5 K race pace).
   • After finishing each 400 m, walk or jog for ~2 min to recover.
3. Cool‑down: 3.5 km easy jog.

Closing Note: Try this track session yourself and adjust the paces to fit your current fitness level using the Pacing app. Experiment with your shoes and develop speed for race day. While Ben’s training for a marathon distance, the speed built through these workouts applies across all distances. Learn how it fits into the bigger picture with our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

References

• BERLIN MARATHON SESSION in SAUCONY ENDORPHIN PRO 3 - INITIAL REACTION - Will this be my race shoe? - YouTube (YouTube Video)