If you don't know the feeling you get after a few kilometers of warm-up jog when you step into your interval shoes, I would say you still have one of the coolest running experiences ahead.
The feeling of your pulse dropping while standing still, yet still active from the adrenaline in your body as you unpack the interval shoes. The adrenaline, of course, comes from your warm-up but also the thought that now the fun begins.
Maybe your fingers tingle while tying the laces, and you only half-hear your training mates' chatter. You're entering the zone. The zone you use when tackling something tough or when you unwind.
Help choosing interval shoes
The shoes all share the common trait of balancing comfort and speed. They are neither the training shoes where comfort is the focus nor the race shoes where speed is the focus. Both aspects are prioritized here.
Balancing these two is not easy, but sometimes the brands hit the mark. You can use this balance to your advantage, as one brand's higher comfort priority might make the shoe more relevant to you than one that prioritizes speed over comfort. And vice versa.
Comfort over speed
Overall, I would say a shoe prioritizing comfort over speed is for two types of runners
- Marathon runner: You, who run long intervals (+five minutes) at relatively low intensity (half-marathon, marathon pace).
- New interval runner: You, who want your first interval shoe. You will notice a big difference from your regular training shoes due to technologies like stiffening plastic plates and super foam.
These shoes, because they resemble training shoes in comfort, are often the safe choice.
Speed over comfort
Shoes prioritizing speed over comfort also target two types
- Tempo runner: You, who run short intervals (1-5 minutes) at relatively high intensity (1500m – 10k pace).
- Marathon runner: You, who run long intervals but are willing to sacrifice comfort for a more versatile shoe that can also handle speed runs (hill climbs – 10k pace).
These shoes are sometimes critiqued for feeling less exciting than modern max stack shoes, but make no mistake: They are excellent for returning energy, providing a quick feeling.
We have rated each shoe on both speed and comfort, where a high score (10) means the shoe prioritizes this highly, so you can make the right decision.
Our five choices
ASICS Sonicblast
- Weight: 256g (US9), 223g (US7.5)
- Drop: 8mm
- Comfort: 6
- Speed: 8
On this list, two "new" shoes made it: The rest build on previous generations. One of the two is from , and this shoe has enormous potential. At first glance, it seems to prioritize speed specifically, but once you step into the shoe, there is no doubt.
The midsole is higher than other ASICS interval shoes and the combination of FF BLAST MAX and FF Turbo2 foam delivers excellent comfort. The PEBAX plate stabilizes and adds pop to your stride.
Saucony Endorphin Speed 5
- Weight: 242g (US9), 214g (US7.5)
- Drop: 8mm
- Comfort: 8
- Speed: 6
Possibly the safest interval shoe on the market. Period. In the fifth version, comfort is back on top after a few generations of narrow toe boxes. is the shoe most can run in, because comfort is paramount. Yet, all runners would notice a significant difference from their training shoes.
The plastic plate stiffens the already responsive PWRRUN PB. It's no coincidence the Endorphin Speed series has won running shoe of the year multiple times. It excels in durability, speed, comfort – far above average.
adidas EVO SL
- Weight: 228g (US9), 196g (US7.5)
- Drop: 6mm
- Comfort: 7
- Speed: 7
adidas delivers the second shoe that made the list with its first generation. has quickly become a shoe you can hardly miss in urban landscapes. Almost as quick as the shoe itself. A unique detail about adidas' incredibly light shoe is that it doesn't use plate technology. Instead, the speed comes from its weight.
The shoe uses the same super foam, Lightstrike Pro, as race shoes like , but by omitting stiffening elements in the midsole, you get a less aggressive shoe that trains your body's aggressiveness: Combine that aggressiveness with carbon plate shoes on race day, and there's little that can hold you back.
Nike Zoom Fly 6
- Weight: 252g (US9), 210g (US7.5)
- Drop: 8mm
- Comfort: 5
- Speed: 9
Nike has gone the opposite way. In you'll find not just the same foam as in the brand's top models: Nike has generously equipped their legendary interval shoe with a full-length carbon plate in this generation. The plate, mind you, isn't as aggressive as the big brothers', but works better at slower paces.
Comparing again with race shoes, Vaporfly or Alphafly, the Zoom Fly has an amazing upper that not only hugs your foot. It also lasts many more kilometers than its bigger brothers'. This is probably the most aggressive shoe on this list, which is why it scores highest on the speed parameter.
New Balance Rebel V5
- Weight: 226g (US9), 180g (US7.5)
- Drop: 6mm
- Comfort: 9
- Speed: 5
Something hard to explain is how the lightest shoe on the list can also score highest on comfort. I certainly can't explain it. But that's the case with .
The midsole is what sets this apart: A FuelCell combination of super foam PEBA and soft EVA foam provides a thoroughly delightful running experience. So delightful I might call it the softie: The shoe isn't made for very short and intense intervals. But for you, who need
to pound the roads at marathon pace, Rebel V5 is an excellent choice.
Hopefully, you are now informed on what to look for in your next interval shoe.
These were our five favorites from the past year, and among them, you can likely find one that suits your needs.
And if not, you can find our entire selection of interval shoes and all our training shoes .
