Whether you’re training for a 5k, half marathon, or even a full marathon, speed training is a key part of any training cycle.
Speed workouts such as sprint repeats, intervals, fartleks, and more have proven benefits when it comes to speed and endurance running. From improved running efficiency to better overall performance on race day, integrating speed training into your plan is a crucial part of becoming the best runner you can be.
However, when you’re trying to pick up the pace on a track or an interval during a run, you may find that your daily workhouse trainers aren’t up to the task. If you’re focused on speed, efficiency, and getting a PR on race day, you may want to consider a dedicated speed training shoe.
Speed training shoes can help you move faster during runs and improve your running economy so you’ll feel ready to run your best race possible. And with so many improvements and upgrades to running shoe technology in recent years, more and more top running shoe brands are releasing lightweight and efficient shoes designed to carry you through any speed workout or race.
Today, there are countless speed training and workout shoe options for runners. But with no shortage of choices, finding the right one for you can be a huge challenge.
At Marathon Sports, we know our running shoes, from daily trainers to race day shoes and everything in between. We test out speed training shoes on all types of runs so we can be there to help you narrow down your options and end up with the perfect shoe for you.
With this guide, we’ll cover everything you need to know about shopping around for a speed training shoe. We’ll also highlight some of the best speed training shoes you can buy today so you’ll know exactly what to expect with each shoe option.
What to Look for in a Speed Training Shoe
When you’re shopping around for running shoes, there are a few factors to consider in any type of shoe, whether you’re trying on daily trainers, trail runners, or speed trainers. Overall comfort, fit, level of support, and durability are all crucial to consider in any type of running shoe.
But when you’re specifically shopping for speed training shoes, there are a few specific things you should be looking for in each pair. Here are a few features to consider as you’re trying on shoes for your speed workouts:
- Lightweight design: When you’re focused on picking up the pace and decreasing times, you don’t want your feet feeling heavy and dragging you down. A good speed training shoe should be lightweight from the cushioning all the way to the upper. As you test out shoes, consider the overall weight and if the shoe feels heavy on your foot as you run.
- Responsiveness: Lots of running shoes today have an abundance of luxurious foam underfoot to keep you comfortable and absorb impact throughout runs. While soft, plush foam can be great for long runs, an overly soft foam will cause you to sink into the cushion, reduce your efficiency, and make you work harder to move fast during workouts. Plenty of speed training shoes offer lots of cushion, but you should look for a bouncy, more responsive cushion as opposed to a soft and squishy foam to keep you moving forward with less effort.
- Energy return: Similarly, a shoe with good energy return with every stride will help with forward momentum as you pick up the pace during speed days. Some shoes improve energy return through a propulsive and responsive foam, while others use plates or rods in the midsole to drive greater energy return. Plated shoes are becoming increasingly popular in speed trainers and race day shoes, but they aren’t necessary for every runner. Beginner runners will likely benefit more from traditional speed day shoes, while elite athletes looking to shave seconds off their time may enjoy the added boost from carbon plates or rods.
- Upper fit and design: When you’re focused on time and moving fast, you don’t want to worry about your shoes feeling loose and moving around on your feet. The upper, tongue, and lacing design should help you feel secure and locked into the shoes so you don’t have to worry about excess movement.
Now that you know what to keep an eye out for as you try on shoes, here are seven of the best speed training shoes that combine these features to help you move faster during any run.
The Seven Best Speed Training Shoes
Wondering which speed training shoe is the right choice to help you cruise through your workouts? Here are some of the best speed training shoes you can find in the running shoe market today.
- Saucony Endorphin Speed 5
- New Balance FuelCell SuperComp Trainer v3
- Asics Superblast 3
- Hoka Mach 7
- Adidas Adizero Boston 13
- Puma Deviate Nitro 4
- On Cloudflow 5
Saucony Endorphin Speed 5
There’s a reason this shoe keeps getting compared to carbon racers, even without the plate. The bounce from Saucony’s PWRRUN PB is still the main draw. It’s soft when you land, but snaps back quick enough that picking up the pace feels natural. You don’t get that rigid, locked-in feeling some plated shoes have either, which makes it a lot easier to use for everyday faster runs without beating up your legs.
The SPEEDROLL geometry does quite a bit of work. The rocker kicks in later toward the forefoot, so heel strikers especially get pulled forward into toe-off without thinking about it. It’s one of those shoes where your stride just cleans itself up a bit when you start moving.
The upper might be the sleeper hit here. It’s super thin and airy (borderline see-through) and breathes a lot better than most tempo shoes. Our wide-footed reviewers noted they like the slightly roomier, taller toebox, which was one of the main complaints of the Endorphin Speed 4.
Overall, it’s a super versatile shoe that works just as well on cardio workouts as it does the occasional race.
New Balance FuelCell SuperComp Trainer v3
For runners who want exceptional softness and cushioning in their speed training shoes, the New Balance FuelCell SuperComp Trainer v3 might be the perfect fit.
In 2019, New Balance branched out from their standard Fresh Foam midsole cushion with the design of their new, high-performance FuelCell cushioning. This midsole foam maintains the brand’s iconic soft and luxurious underfoot feel while adding unmatched responsiveness, energy return, and propulsion.
The FuelCell SuperComp Trainer v3 features a whopping 40 mm of this energetic foam in the heel and 36 mm in the forefoot. The abundance of soft yet responsive foam provides plenty of bounce and drive to help you go faster during speed workouts, all while providing relief and comfort for tired legs.
Along with the propulsive midsole, the SuperComp Trainer v3 incorporates several other elements to help you move faster during workouts and race days. A carbon fiber plate is embedded in the midsole for better energy return, while the unique angular midsole geometry reduces overall weight and helps improve efficiency with every step. Rounding out these speed shoe features is a curved rocker design for smooth and fast heel-to-toe transitions.
Over the years, New Balance has also continuously been tweaking and adjusting their upper to provide the best possible experience for runners. This upper development and improvement is evident in the SuperComp Trainer v3. The shoe features an ultra lightweight and secure mesh upper for added comfort and breathability as you take on any workout.
Asics Superblast 3
These days, more and more running shoe brands are embracing maximalist designs and massive stack heights. Asics adopts these features in their popular and reliable speed training shoe, the Superblast 3.
When you first slide the Superblast on your feet, the first element you’ll likely notice is the vast amount of cushioning. The Superblast 3 has a stack height of 47 mm/39 mm, making it one of the most cushioned shoes you can find in the running shoe world today.
Despite the sheer amount of foam, the Superblast 3 maintains a bouncy and responsive underfoot feel that’s perfect for picking up the pace on speed days. This responsive running experience is due to an upgraded dual-layer midsole. Asics combines their high-performance FF Leap foam with their soft and bouncy FF Blast Plus foam for a well-balanced, energetic underfoot feel.
While the cushion itself provides plenty of energy and propulsion, the outsole design adds even more spring in your step. The trampoline-inspired design helps propel you forward and keep you moving during tough workouts. The outsole also features ASICSGRIP rubber for better traction and durability.
The upper design is another huge draw when it comes to the Superblast 3. The stretchy woven upper is light, breathable, and flexible for added comfort and better accommodation for any foot size or shape. The gusseted tongue and unique wing fit system are also guaranteed to keep your foot secure and locked in place, even as you pick up the pace.
If you’re planning on trying out the Superblast 3, keep in mind that the shoe comes in unisex sizing. For women’s sizing, order a size and a half down from your typical size.
Hoka Mach 7
While super trainers can help you move faster, they can also be costly and less durable than standard trainers. If you’re a beginner runner or are just starting to venture into speed work, a plated, high-performance shoe likely isn’t necessary. And with the Mach 7, Hoka proves that there are plenty of fantastic speed training shoes that don’t break the bank.
The Mach 7 is a lively, energetic performance trainer designed to handle up-tempo workouts or even race days. With the Mach, Hoka steers away from their typical plush cushioning and relies on a super-critical foam in the midsole. This EVA foam is incredibly light and responsive with fantastic energy return. And despite the high 35.5 mm/30.5 mm stack height, the low-profile design, low drop, and rigid cushioning help you feel the ground and run naturally and more efficiently during speed workouts.
Every aspect of the Mach 7 is designed with lightness and performance in mind. The creel jacquard mesh upper feels exceptionally light and minimal around the foot, and the zonal breathability ensures coolness and comfort. The streamlined speed-centric tongue design and dual internal gussets make the shoe feel even more comfortable and secure right out of the box.
One of the biggest benefits of the Mach 7 is the sheer value for your money. While many uptempo training shoes come with hefty price tags, the Mach 7 is right around the standard cost of a training shoe at $144.95. The shoe is also more versatile than comparable uptempo shoes, and can easily move between race days, speed training days, and even daily training runs. And with a strategically placed rubber outsole, the Mach 7 offers plenty of durability and longevity so you can enjoy everything it has to offer for miles and miles.
Adidas Adizero Boston 13
Adidas is known for putting shoes on the feet of some of the world’s best and most elite athletes. But their innovative and high-performance shoes aren’t only for race day. With the Adizero Boston 13, Adidas has created a responsive and lightweight training shoe perfect for speed training days.
The Adizero Boston 13 has a stack height of 37 mm/31 mm. This high stack height makes this a great, versatile option for anything from interval workouts to tempo runs and any faster training runs.
What truly sets the Boston 13 apart from other shoes, however, is the composition of the midsole. In this shoe, Adidas layers its light and snappy Lightstrike Pro foam with its Lightstrike 2.0 foam for extra cushioning, comfort, and durability. Embedded in this dual-layered midsole are Energy Rods 2.0, a system of unique carbon rods designed to improve energy return and make every step more fun and dynamic.
The mesh upper is minimal and lightweight, offering a comfortable and secure fit without adding unnecessary ounces to the shoe. And because the shoe is meant to carry over from speed work to longer tempo runs, you can be confident that the high-quality foam and continental rubber outsole offer improved longevity and lasting comfort.
Puma Deviate Nitro 4
Puma’s plated trainer has always leaned a little firmer than most shoes in this category, and that’s still true here. What changed is the feel right under your foot. A new dual-density Nitro setup puts a 100% PEBA layer on top with a slightly firmer PEBA blend underneath, with the carbon composite PWRPlate sitting between them. The result is softer on landing than past versions, but it’s still quick when you start pushing the pace.
At 38 mm in the heel and 30 mm in the forefoot, it sits in that “super trainer” range, though the ride is more controlled than bouncy. Some runners prefer that. The drop also moves down to 8 mm, which takes away a bit of the forward-tipped sensation older Deviates had and makes transitions feel smoother.
The fit also got a small but welcome tweak. Earlier versions ran narrow. This one opens things up slightly without losing the secure feel around the heel and midfoot. And as you’d expect, grip is still one of the highlights. PUMAGRIP rubber is still among the best in wet conditions, and there’s plenty of coverage underfoot.
On Cloudflow 5
On running shoes have become renowned for their unique aesthetic and springy midsole technology. The Cloudflow 5 takes the brand’s technology to the next level, offering a race-day inspired training shoe that can take on both track workouts and long runs.
The Cloudflow 5’s speed and propulsion stems from its layered midsole design. The brand’s iconic CloudTec cushioning system is reengineered in the Cloudflow’s midsole, offering a more responsive, speed-centric construction.
Along with these reimagined pods, the midsole also features an ultra light and responsive Helion HF foam. This foam works with a glass fiber and nylon-blend Speedboard to drive even more speed and propulsion. A rocker geometry rounds out this midsole design, keeping you moving forward with efficiency and smooth transitions.
The On Cloudflow 5 is relatively firm compared to some of the other high cushioned shoes on this list, which adds to the efficiency and springiness when it comes to picking up the pace. Even the upper is designed around performance, with a woven engineered mesh that feels light and breathable through any type of run or workout.
Find Your Next Speed Training Shoe at Marathon Sports
Speed training is an important part of any training plan. Whether you’re doing intervals, tempo runs, or any other type of workout, this training can improve your running efficiency and have you feeling prepared to PR on race day.
One surefire way to get the most out of your speed training days is with the right speed training shoes. A good pair of training shoes will help you move faster, maximize energy return, and reduce fatigue as you pick up the pace.
Today, nearly every running shoe brand is producing super trainers or high-performance shoes designed specifically to help you move faster and run in comfort during workouts. So how do you know which one of these shoes is right for you?
At Marathon Sports, we’re here to make the decision easier for you. We’ll help you through the Right Fit process, learn about your running needs and goals, and pull some of the best speed training shoe options out there.
If you’re ready to find the perfect speed training shoe to add to your rotation, stop by your local Marathon Sports today or visit our convenient online shop. Armed with the right pair of shoes from Marathon Sports, you can accomplish any running goal, whether you’re on the track for a speed workout or at the start line on race day.
