12. Are you fast enough for "super" shoes?
We talk about FAST SHOES (and several different “regular” shoes we have tried). Bottom line is, if you can afford them, try the super/carbon plate shoes! Even if it’s just a mental boost, it can’t hurt to try them. We mentioned several brands that have a lower cost “super” shoe (Adidas Adios, Carbon X, and nylon plate versions like the Saucony Endorphin Speed).
We re-hashed the weekday workout we did:
Warm up at least a mile, easy - use :30/:30 or shorter intervals.
Repeat 8 times:
60 second run at your comfortable, sustained run speed (probably around 5k pace)
30 second walk
30 second shuffle: small quick steps with a high cadence, but feel like recovery
30 second walk
30 second shuffle
30 second walk
Cool down at least 10 min, :30/:30 or shorter intervals