Shoe Test Descending Ladder

Workout - Shoe Test Descending Ladder

• 10min @ 6'00''/km
• 80m @ 3'30''/km
• 80m @ 3'30''/km
• 80m @ 3'30''/km
• 80m @ 3'30''/km
• 4 lots of:
  • 600m @ 5'00''/km
  • 200m @ 6'00''/km
  • 400m @ 4'30''/km
  • 200m @ 6'00''/km
  • 200m @ 2'48''/km
  • 200m @ 6'00''/km
  • 2min 30s rest
• 10min @ 6'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/shoe-test-descending-ladder-719e880b

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro: FOD Runner recently tested whether the Nike Streakfly 2 really delivers faster times. We’ve pulled out the key findings—watch the full video for complete details—so you can try this exact workout.

Key Points:

• Two competitive shoes face off: Adios 9 versus Nike Streakfly 2, tested in an identical interval session.
• Four sets of repeats—600 m, 400 m, 200 m—with roughly a minute of easy jogging or walking between each set.
• The Adios 9 handles the first two sets; the Streakfly 2 takes the final two, making a direct performance comparison straightforward.
• Metrics tracked include heart rate, cadence, and stride length. The lighter Streakfly 2 produces a quicker cadence and marginally longer strides—the result is noticeably faster lap times.
• One useful takeaway: maintain an easy jog as recovery between efforts, and watch your heart rate during the warm-up phase to assess how fresh you’re feeling.

Workout Example:

1. Warm‑up: Light jogging followed by a few build-up strides.
2. Set 1 (Adios 9): 600 m → 400 m → 200 m, then 1 min easy jog.
3. Set 2 (Adios 9): Repeat the 600–400–200 pattern, 1 min recovery.
4. Shoe change: Switch to Nike Streakfly 2.
5. Set 3 (Streakfly 2): 600 m → 400 m → 200 m, 1 min recovery.
6. Set 4 (Streakfly 2): Same pattern, finish with an easy cool-down jog.

Pace data: In the video, 600 m repeats fall from roughly 1:51 to 1:45 min with the Streakfly 2; the 400 m and 200 m efforts sit around 0:44–0:45 min each.

Closing Note: Put this session into action and feel what a shoe swap makes for you. The Pacing app lets you adjust the target speeds to fit your fitness level—happy running, and have fun comparing your own gear!

References

• NIKE STREAKFLY 2 ARE FASTER… BUT HOW MUCH? - YouTube (YouTube Video)