The 7k Tempo Test
Workout - The 7k Tempo Test
- 15min @ 7'00''/km
- 7.0km @ 5'30''/km
- 10min @ 8'00''/km
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Intro
This breaks down 15:XX 5K in the ADIDAS TAKUMI SEN 8 - Can they RIVAL the VAPORFLY? from Ben Is Running. The video is worth watching in full, but here’s what stands out and how you can adapt the workout yourself.
Key Points
- Part of a “Squid Games for runners” challenge where teams run a 7 km time trial to advance.
- Ben tests the Takumi Sen 8 as a 5 km race shoe and stacks it against the Nike VaporFly.
- He replaces the factory laces with bright orange VaporFly laces to dial in foot lock and comfort.
- A brief warm-up routine (calf raises, dynamic stretches) features prominently to protect against a recent calf sprain.
- The 7 km effort sits at ~3:09 – 3:15 per km, crossing the finish line just over 22 minutes—evidence that the shoe handles solid 5 km race pacing.
Workout Example
7 km Team Time Trial (Tempo‑Controlled)
- Start with a short dynamic stretch routine (5‑10 min).
- Run 7 km on a 500 m loop, targeting steady 3:10 / km pace:
- 1 km split: 3:00 (fast start)
- 5 km split: 15:46 (≈3:11 / km)
- Finish 7 km: 22:04 (≈3:09 / km)
- Keep the effort “just below all‑out” to maintain control, especially on slight rises and dips.
- Finish with an easy jog or walk for 5 min.
Practical Tips to Try Today
- Swap the stock laces for tighter, brighter alternatives to lock your foot in place.
- Incorporate calf raises and ankle work after each run to reduce sprain risk.
- Use a short circuit (500 m works well) to test your 5 km pace before racing.
Closing Note
Try the Takumi Sen 8 for your next 5 km or 7 km run, then adjust your paces in the Pacing app to match where you’re at now. Enjoy the process, stay injury-free, and keep pushing.