The Shoe Tester 5k Repeats
Workout - The Shoe Tester 5k Repeats
- 12min @ 6'00''/km
- 3 lots of:
- 5.0km @ 4'30''/km
- 5min rest
- 12min @ 6'00''/km
to import the workout after you install it.
Intro
Ben Is Running’s latest video, I Ran 5K in the BEST Carbon Racing Shoes to Find the FASTEST!, compares three top racing shoes head-to-head. Here’s what stood out—and how to run this workout yourself. Dive into the full video for more granular details and analysis.
Key Points
- Three carbon‑plate shoes on test: Puma DVA Nitro Elite, adidas Metaspeed Sky Paris, and adidas Pro 4.
- Target pace: marathon effort, roughly 3:20 min/km (320 seconds per km).
- Data collected included shoe weight (g), 5K split times, heart rate, cadence, and stride length to determine which shoe delivered both speed and efficiency.
- Winner: Puma. It clocked the fastest split—16:13 (3:15 min/km)—and showed the longest stride. The adidas Pro 4 finished slowest.
Workout Example
3 × 5 km repeats (distances in km)
- Warm‑up: ~3.5 km easy-paced running.
- Set 1 – Puma DVA Nitro Elite: shoot for 3:20 min/km. Ben ran 16:13 (3:15 min/km).
- Set 2 – adidas Metaspeed Sky Paris: hold the same target. His split: 16:19 (3:16 min/km).
- Set 3 – adidas Pro 4: finish strong at the intended pace. Ben’s time: 16:28 (3:18 min/km).
- Cool‑down: ~1–2 km at an easy effort.
How to execute: Grab a GPS watch or the Pacing app to track your splits and set lap alerts at each 5 km mark. Scale the pace up or down based on where you stand fitness-wise.
Closing Note
Run this session with whatever super shoes you prefer, or mix and match. Feel free to raise or lower the pace to suit your marathon-prep schedule. The Pacing app makes it simple to tweak distances and paces on the fly to match your current level. Get after it!
For the full analysis and detailed performance data, check out Ben’s original video.