You might think there’s a running shoe for everything – and you’d be right! Just as we’ve nailed the best everyday, trail, and carbon racing shoes, we’ve also rounded up the top picks for tempo running and speedier interval sessions.
A tempo shoe is built for the days you’re focused on picking up the pace. While it can double as a daily trainer, its real purpose is to help you hit those key workout paces without wearing down your race-day shoes week after week.
As with all types of running shoes, there are a few personal factors to keep in mind and we recommend having a gait analysis and proper fitting at a running shoe shop.
1. adidas Adizero Boston 13
adidas’ Adizero Boston series is very popular amongst Team Runna and will always be a go-to for tempo runs and interval sessions. It's a shoe designed for mid- to long-distance tempo training efforts with the Lightstrike foam offering a balance of support and energy return that keeps you feeling fast and efficient. If you prefer a shoe that feels sturdy and stable yet still lively across a range of paces, the Boston is an excellent choice.
Instead of a full carbon plate found in race-day shoes, it features lightweight carbon-infused rods that add stiffness and propulsion. This gives you a race-day feeling whilst offering more flexibility and comfort during tempo and interval sessions.
Weight: 260 g/9.17 oz (M), 219 g/7.72 oz (W)
Drop: 6 mm
Best for: Tempo workouts and longer goal pace efforts
2. ASICS MAGIC SPEED 4
This ASICS MAGIC SPEED 4 is the perfect shoe in so many ways! It's very light, very responsive, and designed to go fast. The shoe is a cross over between the ASICS NOVABLAST range (mileage shoe) and the METASPEED range (race range), but with a much more pleasing price tag. It feels bouncy underfoot and it's durable enough for you to use during training and races.
It features a sculpted carbon-infused plate which boosts propulsion, but it's not as stiff as the full carbon plates found in high performance race-day shoes. This means it's more forgiving at a variety of paces making it a top pick for your speed/track workouts.
Weight: 242 g/8.6 oz (M), 207 g/7.4 oz(W)
Drop: 8 mm
Best for: Speed workouts, races (including long-distance races)
3. Saucony Endorphin Speed 5
If you’re after one shoe that can handle every pace with ease, the Saucony Endorphin Speed 5 is a top choice and another favorite amongst the Runna Team. It's very light and delivers enough responsiveness for faster sessions while still offering the cushioning you need for easy runs.
If you prefer to save your carbon-plated shoes for race days only, the Endorphin Speed 5 is a great choice. It offers an alternative full-length, semi-rigid nylon plate that's more durable and delivers the responsive feel of a carbon shoe without the added stiffness, allowing you to work hard in training while truly feeling the difference if you choose to switch to your carbon racers.
Weight: 237 g/8.3oz (M) 204 g (7.2oz) W
Drop: 8mm
Best for: Tempo and interval workouts, progressive long runs
4. Nike Zoom Fly 6
Nike have really levelled up the Zoom Fly model with the Zoom Fly 6 – a speed workout shoe that is also a great first introduction to a carbon plate. The ZoomX foam gives it a lively bounce and energy return, while the carbon plate helps with propulsion and efficiency at speed.
The Zoom Fly 6 shares some design features with Nike's top tier racing shoe, the Alphafly, but without the overly aggressive spring. The firmer midsole and extra weight make it more durable, stable and forgiving for daily training and tempo runs, while still feeling fast enough for hard interval workouts. This shoe bridges the gap between comfort and performance.
Weight: 265 g/9.35 oz (M), 214 g/7.55 oz (W)
Drop: 8 mm
Best for: Short and mid-distance speed workouts (up to 15 km/9 miles)
5. New Balance FuelCell Rebel v5
The New Balance FuelCell Rebel v5 is the perfect shoe for transitioning from easy paces to faster efforts – great for a progressive run. Its FuelCell midsole provides a soft yet springy feel that rebounds quickly with each stride, offering a natural sense of propulsion, without compromising on comfort. If you're looking for a shoe suitable for a bit of everything that also excels during tempo and interval sessions, this is for you. It's a true all-rounder.
The FuelCell Rebel is lightweight and delivers a lively ride without relying on a carbon plate. This means you work a little harder in training, engage your muscles more, build strength and efficiency, and truly earn your speed in workouts.
Weight: 227 g/8 oz (M), 180 g/6.3 oz (W)
Drop: 6 mm
Best for: Daily runs, tempo and interval workouts, progressive runs
6. HOKA Mach X3
The HOKA Mach X3 is a plated trainer that's built for frequent use, offering a lower-to-the-ground sensation and a snappy, responsive feel. It has been designed with tempo sessions in mind, making it ideal for picking up the pace while still providing enough cushioning for daily miles. The robust midsole delivers a good level of stability, balanced with energy return.
While it’s heavier than some other tempo shoes, it strikes a great balance between speed, comfort, and durability, making it perfect for runners who want performance without sacrificing support.
Weight: 288 g/10.2 oz (M), 8.6 oz/244 g (W)
Drop: 5 mm
Best for: Speed sessions of all distances
7. On Cloudboom Zone
The On Cloudboom Zone is a shoe designed specifically for tempo and interval workouts and performs very well on the track. The lightweight, firm foam delivers a responsive ride that feels low and connected to the ground and the rocker shape encourages quicker turnover and efficiency at faster paces.
The shoe features On’s engineered Speedboard® in the midfoot, which adds just the right amount of stiffness for a snappy, energetic feeling without being too rigid.
Weight: 225 g / 7.9 oz (M)
Drop: 6 mm
Best for: Tempo and interval sessions on the track
8. PUMA Deviate NITRO™ 3
The PUMA Deviate NITRO™ 3 is a high-performance tempo shoe that strikes a great balance between speed and comfort. What makes it stand out is the generous cushioning that feels soft underfoot without sacrificing responsiveness, despite adding some extra weight to the shoe. It's ideal for runners who want a fast shoe that still feels comfortable and supportive during longer efforts.
With its carbon plate and nitrogen-infused foam, it offers a responsive ride at a more accessible price point than many other plated shoes.
Weight: 270 g / 9.5 oz (M), 220g g / 7.8 oz (W)
Drop: 10 mm
Best for: Longer tempo and interval sessions
