Shifting Gears Shoe Test

Workout - Shifting Gears Shoe Test

• 5min @ 7'00''/km
• 15min @ 6'00''/km
• 2 lots of:
  • 20m @ 3'30''/km
• 1.0km @ 5'00''/km
• 1min rest
• 600m @ 4'30''/km
• 1min rest
• 400m @ 4'00''/km
• 1min rest
• 600m @ 4'30''/km
• 12min @ 7'00''/km
• 5min @ 7'00''/km

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Intro

The FOD Runner has a great video called “HOW TO Tell When Your RUNNING SHOES Are Ready To RETIRE… Mine Are Ready” — here’s what it covers. We’re walking through the key elements so you can put this workout into practice. Watch the full video for additional context and detail.

Key Points

• Shifting‑gears (cut‑down) threshold workout: A four-interval descending set (1 km, 600 m, 400 m, 600 m) at threshold pace with just 1 minute of easy jogging between intervals.
• Target paces sat around 5:30 /mi for the 1 km, 5:20–5:30 /mi for the shorter repeats—slightly faster than his 10 k PR (≈5:28 /mi). Scale these to your own 10 k pace.
• Drills & strides (high‑knees, skips, etc.) help assess shoe condition, particularly foam responsiveness and grip; slipping on turns signals worn traction.
• Practical tip: Don’t add rest between sets—jog easy for 1 minute and go straight into the next repeat. Watch your heart‑rate (averaging ~165 bpm) to verify you’re hitting the intended effort level.
• Shoe assessment: The foam stayed responsive after 212 mi, but grip took a hit—especially on turns. Those shoes are fine for flat road work but should be retired from racing that demands cornering.

Workout Example

Warm‑up: 15‑minute easy jog

Shifting‑Gears Threshold Set (repeat 4×):
  1. 1 km @ ~5:30 /mi (threshold) – 1 min light jog
  2. 600 m @ ~5:20 /mi – 1 min jog
  3. 400 m @ ~5:15 /mi – 1 min jog
  4. 600 m @ ~5:20 /mi – 1 min jog

*No extra rest between sets – just the 1‑minute jog recovery.*

Finish with a few high‑knee and skip drills to test shoe grip.

Closing Note

Take this “shifting‑gears” workout for a spin, and adjust the paces to match your numbers using the Pacing app. Test out your shoes, stay consistent, and keep pushing—your next race is right around the corner! 🚀

References

• HOW TO Tell When Your RUNNING SHOES Are Ready To RETIRE… Mine Are Ready | FOD Runner - YouTube (YouTube Video)