7 Best Speed Training Shoes in 2024

Jovana Subic
Jovana Subic on
7 Best Speed Training Shoes in 2024

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Speed is a huge part of running. Whether you’re running easy or fast, your running shoes should match your pace. Just because they are closer to race shoes than daily trainers does not mean they can't overlap with daily trainers as well.

There are many features to look for in tempo shoes, and we covered them all in this guide! We also wrote about what makes the shoes fast, types of foam, plates, how to find shoes for speedwork, what you can live without when prioritising speed, and so on. If you're feeling nerdy, read on. 

Thanks to all the wear tests and lab tests we did on speed shoes, we chose top picks in different categories. Here, we highlight them and elaborate on why they deserve to be at the top! 

 

How we test running shoes

Before they make it to the list, each tempo trainer goes through a myriad of tests in our own RunRepeat shoe testing facility. And to stay objective, we buy them with our own money. 

To step it up, we also: 

  • Run in them for at least 30 to 50 miles. We use the shoes in different conditions, both on the treadmill and outdoors. We do many pace variations to accurately sense when the shoes work well and what they're not able to do. 
  • Cut the speed shoes open. We examine and measure their parts and features using different tools, including durometers, callipers, force gauges, tyre tread gauges, smoke machines, and Dremel. We do this to back our assumptions and observations up with hard pieces of evidence. 
  • We publish all the data, along with our first-hand experience, in our in-depth reviews. We also make all the shoes comparable by 20+ metrics. 

Best lightweight speed training shoes

Hoka Mach 6
87
Great!

What makes it the best?

A true master of its craft, Mach 6 astonishes us with its unwavering momentum and effortless feel. As confirmed by our lab tests and runs, it offers a fluid ride exuding boundless energy and support, propelling this Hoka as our best lightweight speed trainer.

The Mach 6 feels refreshing as it promotes smooth and natural strides, seamlessly blending with our feet. It has a delicate foam that feels bouncy yet balanced. Our durometer reveals it’s a soft 20.4 HA vs. the 21.3 HA average, but we like how it’s not overly plush. Being less dense than usual leads to a lighter weight of 8.2 oz (232g) despite its above-average stack.

The shoe seemingly disappears as it moves as one with our feet, boosting comfort and versatility for various activities. Our bend test reveals Mach 6 is 36.4% more flexible than average. 

Despite its soft platform and free-spirited midsole, the shoe surprisingly remains stable at high speeds. Hoka ensures surefooted strides by making its Durabrasion Rubber a soft 75.1 HC vs. the 80.2 HC average, leading to stronger traction on any surface.

Another main source of Mach 6’s weight reduction is its slightly narrow build. We think this pair wouldn’t be a good fit for those with wide feet.

Pros

  • Really lightweight
  • Fantastic outsole
  • Exciting ride
  • Highly cushioned
  • Great for heel strikers
  • Handles faster paces
  • Superb lockdown
  • Excellent value at $140

Cons

  • Drop varies from stated
  • Somewhat narrow fit
  • Thin tongue
Full review of Hoka Mach 6

Best speed training running shoes overall

What makes it the best?

With energy in its DNA, Saucony Endorphin Speed 4 takes the trophy as the best speed trainer. Feeling extremely light in our runs, its nylon plate took us fast while its supportive cushion took us far. As our lab reveals, its versatile nature makes it suitable across various run trainings.

ES4 is the perfect high-performance trainer, sustaining our speed without the ultra-rigid feel of carbon plates. Instead, it integrates a gentler winged nylon plate in its midsole for that pleasant responsiveness that doesn’t feel too overwhelming. Our bend test confirms its flexibility is around the average road running shoe (29.4N) but with an extra energy boost.

The midsole offers comfort through its above-average 36.2/27.5 mm stack. Balancing this out is a firm cushion that enhances stability regardless of pace. Our durometer confirms an average result of 22.3 HA, making it suitable for whatever run training we have for the day.

Running in the ES4 feels like we’re floating. Our lab reveals it’s a mere 8.4 oz (237g), 10.9% below average. Its mesh upper has large ventilation holes for unrestricted airflow, earning a well-deserved 5/5 rating in our breathability tests.

However, we warn caution about tying the laces too tightly as the tongue is only 2.0 mm to keep ES4’s weight to a minimum.

Pros

  • Remains lightweight
  • Excels at all paces
  • Great for track workouts
  • More spacious fit
  • Bouncy and enjoyable ride
  • Enhanced stability over v3
  • Suits daily training
  • Exceptional value

Cons

  • Slightly heavier than predecessor
  • Could be a bit firm for some
Full review of Saucony Endorphin Speed 4

Speed training shoes with best cushioning

ASICS Novablast 4
92
Superb!

What makes it the best?

The fourth Novablast is living proof that speed and comfort can seamlessly blend. A remarkable foam delivers energy beneath our feet while providing much relief and stability to ease out the most brutal speed sessions. Our lab results back up Novablast 4 as our top speedster pick with the best plush cushioning.

Our durometer reveals the midsole is only 16.9 HA, 28.7% softer than average. This indicates a decadent foam and our feet wholeheartedly agree. Despite the lighter foam, our runs feel energetic. What’s amazing is how the comfort and pop don’t fade away as we run longer miles, making the ride all the more enjoyable. Novablast 4 firmly established its leg-saving feature when our calliper measured a towering 39.2 mm heel stack vs. the 33.5 mm average.

We’re caught off-guard by this maximalist’s stable ride. It offers generous width to the midsole to firmly plant our feet to the ground. Our calliper measures a vast 122.8/94.7 mm landing platform. Even as we approached fast turns, we didn’t lose our balance.

While we find Novablast 4 grippy enough on most pavements, it still lacks grip on wet surfaces. We recommend checking other options if reliable traction is a must.

Pros

  • Enhanced outsole offering better grip and durability
  • Improved upper comfort with premium materials
  • Upgraded tongue padding
  • Exceptional value at just $140
  • More cushion than ever before
  • Accommodates a wide range of foot sizes
  • The most stable Novablast yet
  • Retains most of its fun and energetic ride

Cons

  • Not the best for hot summer runs
  • Outsole still lacks grip in wet conditions
  • Minor weight increase compared to v3
Full review of ASICS Novablast 4

Best low drop running shoes for speed training

What makes it the best?

We learned through our runs and lab tests that the Saucony Kinvara 15 achieves speed through its light and minimalist aura. It makes each stride feel effortless through its natural and steady ride, made possible by its flexible midsole and heightened ground feel. Among speed trainers, it’s our ultimate low-drop shoe.

We measured a subtle 4.4 mm heel drop in the sliced midsole, 48.8% lower than the average. This enhances a barefoot experience, allowing us to strengthen our legs without diving into harsh zero-drop shoes. The stack stays below average and is made of a balanced 23.8 HA cushion which naturally improves our stability.

Kinvara 15 maintains a malleable profile which makes it more comfortable for prolonged wear. The midsole barely resists our movements, confirmed by our bend test when it emerged 53.3% more flexible than average.

What cements Kinvara 15’s status as a speedster is its featherlight weight of 6.8 oz (194g), making it even lighter than other supershoes! Compared to our lab average, it’s a whopping 26.8% lighter!

However, it achieved its weightlessness by making its outsole softer and thinner than average, raising concerns regarding its durability. Those who prefer a long-lasting shoe should check alternatives.

Pros

  • Easy on the wallet
  • Feels great at faster paces
  • Really fun
  • Retains classic Kinvara vibes
  • Stable, low-to-the-ground ride
  • Suitable for daily wear
  • Exceptionally lightweight
  • Enhances foot strength
  • Top-notch breathability

Cons

  • Limited to short runs
  • Not ideal for heel strikers
  • Toebox durability
  • Minimal outsole rubber coverage
Full review of Saucony Kinvara 15

Best speed training running shoes for track workouts

What makes it the best?

When it comes to speed training in the track, the Nike ZoomX Streakfly is the ultimate beast. Staying true to its name, we flew through fast and sharp turns gracefully, with its exceptionally light and agile build. Proven by our lab, this speedster is ready to support us through heated sessions with its comfortable ride and breezy upper.

The shoe disappears on foot as soon as we start running. Our scales confirm a feathery 6.0 oz (171g) build, the lightest we’ve ever encountered in the lab. This airy build plus the absence of a carbon plate make it highly agile, witnessed by the track as we sprinted through turns effortlessly. Our lab confirms it’s 55.6% more flexible than average, making it comfortable even for relaxed runs.

What propels us aggressively is the ZoomX midsole, made of a plush 12.1 HA foam, 43.2% below average. Sustaining heart-pumping paces feels more effortless with the dynamic ride the Streakfly brings.

Further enhancing comfort is the ultra-breathable upper, as confirmed by our lab tests with a perfect score. We never felt our body heat trapped in, effectively preventing unwanted blisters and hotspots.

Due to its lack of structure, going beyond 10K distances feels uncomfortable because we’re working hard to stay stable.

Pros

  • Screams fast and speed-ready
  • Nike’s lightest racing shoe yet
  • Stable and good at cornering
  • Incredible lockdown
  • Splendid track workhorse
  • Roomy toe box
  • Grippy outsole
  • Eye-catching design
  • Not so expensive!

Cons

  • Narrow-footed runners may experience poor lockdown
  • Insanely thin laces
  • Falls short for racing
  • Heavy runners can “bottom out”
Full review of Nike ZoomX Streakfly

Best stability running shoes for speed training

Saucony Tempus
90
Great!

What makes it the best?

Those in need of a stability running kick for speed workouts, look no further. The Saucony Tempus manages overpronation with class while rocking high-speed runs with an energetic rebound and an impenetrable outsole.

Saucony didn’t overcomplicate the stabilising system, putting all chips on the star player - the midsole. Crafted from a composed foam, it widens towards the outsole’s edges in the name of a steady ride that flooded our runs. Checking its footprint with our calliper revealed a midsole width of 117.4 mm at the forefoot and 94.5 mm at the heel, effortlessly surpassing the average by 4.6 mm in both measurements.

A rockered geometry delighted our testing sessions, smoothing out our infinitesimal heel-to-toe transitions. The fun and lively midsole puts the Tempus on the speedy side, bouncing back joyful bursts of energy with each step. And beneath it all, lies a titanic outsole. With a score of 89.5 HC in our durometer, the underfoot rubber emerges as incredibly tough and dense, promising an endless lifespan. For comparison, the average outsole sits at a way softer 80.0 HC.

At £160 though, this is a pricey speedster. Stability shoes average £140, so budget-conscious speed lovers might need to think twice before diving into the Tempus experience.

Pros

  • Stable but not aggressive
  • Responsive ride
  • Smooth transitions
  • Outsole is super solid
  • Bites on wet roads
  • Snug and secure fit
  • Breathable on warm days
  • Roomy toe box
  • Not heavy

Cons

  • Causes heel rubs
  • Expensive
Full review of Saucony Tempus

Best budget running shoes for speed training

Saucony Axon 3
89
Great!

What makes it the best?

At £100, Saucony Axon 3 offers unimaginable speed in our runs with a durable outsole and a protective cushion, all in a lightweight package. For the price, it’s way below the average speed trainer (£150) and has the qualities of more premium shoes. Our lab results cement its status as the best budget speed-training shoe.

Light in the pocket and on the feet, Axon 3 feels delightfully airy on foot. Our scales show it’s only 8.6 oz (244g) 8.3% below the average running shoe. This boosts our speed and agility, as our streets come to witness. 

Adding value to the shoe is a plush PWRRUN foam underfoot that gives a luxurious feel, adding comfort and impact protection to our runs. Given its light build, we surprisingly discovered a generous 33.6/27.9 mm stack. Yet our durometer confirmed its airiness as the foam measures 21.8% less dense than average.

The Carbon Rubber outsole emerges as a standout feature, surprising us with its dependable grip and impressive longevity. Despite extensive outdoor testing, we noticed minimal wear, backed up by lab data showing a tough 82.8 HC and thick 3.9 mm rubber. No doubt, this budget shoe can last many training blocks.

However, we discovered Axon 3 isn't a good fit for extreme heel strikers or runners with lower-leg issues because of its low-drop configuration.

Pros

  • Incredible value at only $100
  • Significant weight reduction from version 2
  • Impressively cushioned with PWRRUN foam
  • Fantastic durability
  • Suitable for quicker paces
  • Excellent as a daily workhorse
  • Lovely upper
  • Works for short and long runs

Cons

  • Probably too stiff for very relaxed runs
  • Slightly narrower forefoot than before
Full review of Saucony Axon 3

6 features of running shoes for speed training 

You can and should expect tempo running shoes to be:

  1. Responsive because anything else (boring and dull midsoles) would not propel you forward and help you reach higher paces 
  2. Lightweight. They are usually lighter than daily trainers and heavier than race-day shoes 
  3. OK for racing as well!
  4. More durable than race shoes because they endure all the tempo sessions that are a part of preparations for the big day
  5. Breathable because having sweaty feet while doing sprints or fartlek is on nobody’s wish list
  6. Stable, especially at fast paces and cornering. 

Energy return of tempo running shoes 

Responsiveness is all the craze, as it should be when it comes to the speed. We’re not (yet) able to measure it in our lab, but we do know how foams feel and perform. For that, see our tables at the end of this chapter! 

visually-premium-standard-foams-no-difference.jpg
Comparing standard foam to premium foam: no noticeable difference at a glance

If there’s one thing you should take from this guide regarding energy return, it is to choose tempo shoes with premium foams, if you can. Premium shoes are way more responsive, they are super light, feel super fast, and are most often featured in premium race shoes. 

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However, standard foams are more durable, stable, and affordable, but they lack the leg-saving features that we all so welcome. If foams are now raising your eyebrows and you’re about to open a new tab to look for more details, worry not, we’ve covered it all here: The ultimate guide to running shoe foams. The overview that follows was taken from that guide!

Premium foams overview

Brand Foam Top feature Major drawback
Nike ZoomX (Pebax) Energy return Durability
ASICS FF Turbo (Nylon) Durability Weight
ASICS FF Turbo+ (PEBA) Performance Stability
Adidas Lightstrike Pro (TPEE) Super-durable all-rounder Break-in needed
Saucony PWRRUN PB (Pebax) Comfort Energy return
Saucony PWRRUN HG (Pebax) Performance Maybe too firm for some
Puma Nitro Elite (PEBA + EVA / A-TPU) Durability Energy return
Hoka Unnamed (PEBA) Responsive Impact protection
Decathlon VFOAM (Pebax) / VFOAM PLUS (Pebax + EVA) Affordable Performance
Mizuno Enerzy Lite+ (PEBA) Bounce Stability
Reebok Floatride (Pebax) Low price Energy return
Li-Ning BOOM (Pebax) Bounce Hard to find
On Helion HF (Pebax) Energy return Durability
New Balance FuelCell (Pebax) Softness Weight

Standard foams overview

Brand Foam Top Feature Major drawback
New Balance FuelCell (TPU / EVA)  Cloud-like feel Stability
Skechers HyperBurst (EVA) Lightweight Energy return
Skechers HyperBurst Pro (TPU) Responsive Heavy
Nike React / ReactX (TPE + EVA) Versatile Dull
Nike Phylon / Cushlon (EVA) All-rounder Energy Return
Adidas Boost (TPU) Comfortable Heavy
Adidas Light Boost (TPU) Weight Boring
Adidas Lightstrike (EVA / TPU) Stability Too firm
Adidas Dreamstrike+ (Bio-based PEBA) Versatile Weight
ASICS FF Blast / FF Blast+ (EVA + OBC) Bounce Durability
ASICS FlyteFoam (EVA) Lightweight Energy return
Brooks DNA Loft (EVA) / DNA Flash (EVA) Lightweight Dull
Brooks DNA Amp (TPU) Energy return Heavy
Brooks BioMoGo DNA (EVA) Comfort Energy return
New Balance Fresh Foam / Fresh Foam X (EVA / EVA + PEBA) Softness Mushy
Merrell Super Rebound Compound (EVA) Durable Energy return
Saucony PWRRUN (EVA + TPU) Versatile Boring
Saucony PWRRUN+ (TPU) Energy return Weight
Hoka ProFly (EVA) Comfortable Energy return
Hoka ProFly+ (EVA) Responsive Durability
On Helion (EVA + OBC) Unique Firm
Altra Ego (EVA) Fun Energy return
Altra Ego Pro (TPE) Bouncy Cushion
Puma Nitro (TPEE / PEBA) Responsive Durability
Puma Profoam / Profoam Lite (EVA) Durability Cushion
Under Armour HOVR (EVA + OBC) Stability Firm
Mizuno Enerzy (TPE) All-rounder Bounce
Mizuno Enerzy Core (TPE) Softness Durability
Mizuno Enerzy Lite (Nylon) Lightweight Cushion
Mizuno Enerzy NXT (EVA) Soft Stability
Salomon EnergyFoam (EVA + OBC) Stability Boring
Salomon EnergyCell / EnergyCell+ (EVA) Durability Firm
Reebok FloatRide Energy (TPU) Price Heavy
TOPO ZipFoam (EVA + TPU) Energy Return Heavy
Inov-8 Powerflow Pro (EVA) Comfort Bounce

Weight of running shoes for speed training

Looking at our lab database, these are the averages across 3 different categories (at the moment of writing this guide): 

  • Daily trainers: average weight 9.9 oz or 280g
  • Tempo shoes: average weight 8.2 oz or 231g
  • Race shoes: average weight 7.3 oz or 208.4g
weight-of-a-tempo-running-shoe.jpg
Weighing a speed shoe in RunRepeat lab (always men's US 9)

Of course, you should always look for a lighter tempo shoe, whenever possible, because heavy shoes weigh us down. It’s a matter of what you can live without because, to make shoes lighter, brands have to remove some things - chunks of the midsole, rubber parts on the outsole, heel tabs, padding in the tongue or around the heel collar, fancy insoles, and so on. 

midsole-chunks-cut-out-tempo-running-shoes.jpg
It's easy to notice the big midsole chunks that were cut out
heel-padding-tempo-running-shoes.jpg
Heel padding difference: race shoe vs daily trainer 
tongue-thickness-padding-speed-training-shoes.jpg
Tongue padding difference: very thin and very thick 

How durable are tempo running shoes

When brands tend to cut the weight, they also tend to make the rubber on the outsole thinner or even smaller so it covers less of the surface. 

rubber-favoring-forefoot-strikers-tempo-running-shoes.jpg
Partial rubber coverage (more focused on the forefoot)

So, the rubber that we have at our disposal better be durable! In the lab, we press a dremel against it, always at the same pressure, RPMs and duration, and then we look at the damage. 

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Outsole durability test performed in RunRepeat lab 

Then, we use a tyre tread gauge to measure the depth of the dent. The shallower the dent, the more durable the outsole and vice versa. 

outsole-dents-tempo-running-shoes.jpg
From durable to not-durable outsoles: dents as a result of our outsole durability test

We also test the durability of the toebox and heel padding using the dremel. But, in these 2 cases, we can’t precisely measure the depth because it’s fabric, loose threads and so on. So, we assess the damage on a 1-5 scale, where 1 is the least durable. 

non-durable-uppers-vs-durable-uppers-tempo-running-shoes.jpg
Different levels of damage on the toebox of tempo running shoes: non-durable (up) vs durable (down)
heel-padding-damage-speed-training-shoes.jpg
Non-durable vs durable heel padding 

Can you race in tempo running shoes?

Of course! Many running shoes are made for speedwork AND competitions!

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Using speedwork running shoes for racing

Pros

Cons

Saving money because you’re using 1 shoe for 2 purposes

Potentially getting a worse finish time because you’re not using a dedicated (maybe even premium) race shoe

You’re already very familiar with the shoe because you’re training in it, no adaptation period

Premium foams are more often found in race shoes than tempo shoes and, as such, race shoes more often have leg-saving features than tempo shoes

Some race shoes are so not durable they should be kept for races only, but no such worries with tempo running shoes

 

Breathability of speed running shoes

Tempo running shoes are, when it comes to the breathability, between the daily trainers and dedicated racers. Race-day shoes cut the weight in all the possible ways, including making the upper thin and airy. Daily running shoes often feature knit upper which are very soft, cosy, and not so breathable. And speed shoes are somewhere in between. 

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Testing the breathability of speed shoes in RunRepeat lab 

We test the breathability of all shoes in our shoe lab. We do it by pumping the smoke into the shoes and then observing: where the smoke comes out? How fast? How much of it is pumped through the upper? Based on this, we assign a 1-5 breathability rating to each shoe. 5 stands for the most breathable and 1 for the least breathable (or winter-friendly). 

Let’s look at the fresh lab data: 

  • Avg breathability of daily trainers: 3.6/5.0
  • Avg breathability of speed running shoes: 4.3/5.0
  • Avg breathability of race running shoes: 4.7/5.0

We also examine the uppers under the microscope to discover if there are any ventilation holes, how big they are, if they are for show only or they actually work, are there patches of another fabric which means there are 2 layers on the upper, and so on. 

speed-running-shoes-microscope.jpg

uppers-under-the-microscope-tempo-running-shoes.jpg
Here you can see how breathable uppers look like (above) vs. not breathable ones (below) 

Wobbling while cornering is a NO

Shoes are getting higher and runners still prefer softer midsoles. Combining height and softness can go bad if the platform is narrow. Then, it’s not stable, especially if the shoe does not feature a full-length rubber outsole (or at least a decent all-footstrikes surface coverage). 

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To find out how high off the ground tempo running shoes are, we cut them in half and measure their forefoot and heel stack heights. 

stack-heights-tempo-running-shoes.jpg
Measuring the forefoot and heel stack height according to the WorldAthletic guidelines 

In the lab, we also measure the softness of each running shoe midsole. We do it by cutting the shoe in half and sticking a shore A durometer into the foam. 

midsole-softness-tempo-running-shoes.jpg
Measuring the softness of the midsole: lower durometer readings indicate softer foams and higher numbers are for firmer foams 

With this test only, you can look for the softest or firmest running shoes for speedwork. 

But, to discuss the instability, we have to look at the width of the base. Wider bases mean more planted landings and toeoffs. 

narrow-vs-wide-base-tempo-running-shoes.jpg
The difference between narrow midsoles (up) and wide midsoles (down)

This especially applies to heel strikers because shoes can get very narrow at the heel. 

midsole-width-measurements-tempo-running-shoes.jpg
Measuring the width of the base at the forefoot and at the heel 

Here, we list tempo running shoes with the widest midsoles, prioritising the heel: 

How stiff are tempo running shoes?

When plated (nylon or carbon-fibre), very! However, not all tempo shoes are plated. The magic formula for insane energy return is to have a soft midsole made of a premium foam with a carbon-fibre plate. But, that is not everyone’s cup of tea. 

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Testing the stiffness of a speed running shoe 

We test the stiffness of a running shoe by bending it to 90 degrees - the more force we need to do that, the stiffer the shoe. Less force and it’s a more flexible running shoe. We measure this force with a digital force gauge. 

To get some contest, the average stiffness of a tempo running shoe is 28.8N, while daily trainers show 23.9N on our force gauge on average. Race shoes are the stiffest and we, on average, need a force of 57.1N to bend them to 90 degrees.

In case you prefer a more flexible, natural ride, these shoes are worth checking out:

Author
Jovana Subic
Jovana Subic
Whether it's a vertical kilometre or an ultra, climbing in the Alps or exploring local mountains, Jovana uses every opportunity to trade walls and concrete for forests and trails. She logs at least 10h/week on trails, with no off-season, and 4x more on research on running and running shoes. With a background in physics and engineering management, she prefers her running spiced with data.