You might think there is a shoe for everything and you would be right! Just as we have the best easy running, road workout and trail running shoe, we also have the best 'tempo' shoes.
A tempo shoe is meant for those days dedicated to the art of running fast. So it can work as a daily trainer, but its core mission is to help you hit the paces you need during workouts and saves you from wearing your race day shoes week on week.
However, the same running shoe won't suit every runner and every run. When it comes to finding the right pair, many personal factors come into play:
Your biomechanics
Your weight
The surface(s) you run on
The shape of your feet
Your preferred ‘feel’
We have put together our top 5 favorites and we hope you love them too.
1. ASICS Magic Speed 3
This is the perfect shoe in so many ways! It is very light, very responsive, and its sole purpose is to go fast. The shoe is a cross over between the Novablast range (mileage shoe) and the Metaspeed range (race range) but with a much more pleasing price tag.
The ASICS Magic Speed 3 is a lightweight carbon plated shoe that can be used for your speed/track workouts or even be used as your race day option. It is a rigid shoe but allows for decent cushioning and is very responsive. Best worn for tempo workouts, speed workouts and even longer distance racing. It really is a versatile shoe!
Weight: 215 g/7.6 oz (M), 187 g/6.6 oz (W)
Drop: 7 mm
Best for: Tempo workouts, speed workouts, races (incl. long-distance races)
2. HOKA Cielo Road
The Hoka Cielo Road is Coach Ben's go-to tempo shoe. It is a neutral, responsive shoe with a lightweight mesh for extra breathability. Light and bouncy PEBA foam delivers a super fun and poppy ride! The outsole has been strategically created with the placement of the rubber to increase traction and durability in high-wear zones. The Cielo Road is a great pick to help you enjoy your tempo workouts!
Weight: 213g/7.5 oz
Drop: 3 mm
Best for: Tempo workouts, speed workouts
3. NIKE Zoom Fly 5
The Nike Zoom Fly 5 is a speed workout shoe that's supposed to be the replacement for the Pegasus Turbo 2 and a training companion for the Alphafly Next%. While having a very unique and highly responsive ride, the Zoom Fly 5 rides much firmer than the Pegasus Turbo 2 and a little too firm for easy and marathon paced runs.
It's best suited to fast runs below 15 kilometers (approx. 9 miles). It has a very comfortable upper with no heel slippage. the outsole and midsole foams are incredible durable and the forefoot is explosively responsive.
However, it does come up short with an expensive price tag and feels clunky and harsh on those easier and slower paced runs.
Weight: 314 g/11.07 oz (M), 242 g/8.54 oz (W)
Drop: 10 mm
Best for: Short and mid-distance speed workouts (up to 15 km/9 miles)
4. New Balance - FuelCell Rebel V4
The New Balance Fuel Cell Rebel 4 is a lightweight daily trainer with a flexible forefoot. It has a super soft ride and can handle a wide range of paces.
The Version 4 has more outsole rubber for added durability, a thicker midsole for more cushioning and a wider base for extra stability which makes it a better daily trainer. This version is far more stable and durable than the other versions and it has great versatility, which is why it made it to our list of the best shoes for tempo runs.
Probably most importantly though, it can increase through different speeds very well. However, we also recommend sizing up half a size in this shoe as it can fit a little tightly.
Weight: 206.3 g/7.3 oz (M), 164 g/5.8 oz (W)
Drop: 6 mm
Best for: Daily runs, Tempo workouts
5. Adidas Adizero Boston 12
The Adizero Boston 12 is a tempo trainer recommended for mid to long distance running. There is no carbon plate but carbon rods, which add lightweight stiffness to propel you forward, providing a race day feel to your speed runs. They are cushioned yet super responsive and provide a quick burst of energy.
Again, if you like a firm shoe, these are for you, as they feel sturdy but also protective. The shoe genuinely feels great across a range of paces making it perfect for tempo sessions with different speeds.
Weight: 267 g/9.4 oz (M), 227 g/8 oz (W)
Drop: 7 mm
Best for: Tempo workouts at different speeds
6. ON Cloudboom Echo 3
The ON Cloudboom Echo 3 is your ultimate speed shoe. Coupled with meticulously engineered cushioning for a race-tailored fit, you're well-prepared to set new records. The Cloudboom Echo is super lightweight, with a maximum weight of 215g.
Whether you're a competitive runner or someone who simply wants to improve their pace, this trainer is tailored to meet your needs. Its combination of lightweight design, precise cushioning, and race-oriented fit makes it an excellent choice for tempo training, ensuring that your workouts are not only effective but also comfortable.
Weight: 215 g/7.6 oz (M), 188 g/6.6 oz (W)
Drop: 9 mm
Best for: Speed work, races
Get in touch if you'd like to find out more about our favourite shoes, Runna's training plans, or how to level up your running game! We'd be happy to help.