How I chose the best tempo running shoes for this list
When I test out tempo running shoes, I’m looking for more than just how fast they are; I also focus on how well they balance responsiveness, comfort, and stability during sustained efforts.
These shoes need to feel fast but still protect your legs through longer tempo sessions, progression runs, and speed training in general.
Every pair featured here has been tested by me during real workouts—including threshold intervals, steady-state runs, and long runs with uptempo finishes—so you’re getting recommendations based on real-world, first-hand experience.
I stay independent with every review you read on this site or watch on my YouTube channel. My goal is to help you find a speed trainer / tempo shoe that fits your needs—not just whatever happens to be trending.
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Affiliate Disclaimer: 'Alastair Running' is reader-supported, if you purchase through links on my site, I may earn a small affiliate commission. -Alastair ✌🏼
What are tempo running shoes for?
Tempo running shoes are built to help you train at comfortably hard efforts—those faster-paced runs that sit just below race pace.
They're ideal for threshold runs, marathon pace workouts, and structured sessions where you want to push the pace without sacrificing too much protection.
Unlike max-cushioned daily trainers or ultra-light carbon plated racing shoes, tempo shoes are designed to feel lightweight, lively and efficient while still giving enough support to carry you through a solid workout.
Key features of tempo running shoes:
Responsive midsole foam: These shoes often use super foams or springy EVA blends that return energy with each stride without feeling mushy.
Snappy feel: Many include a mild rocker or plate (generally not carbon, which keeps the price down, and makes you work harder in training) to encourage quicker turnover and a more efficient stride.
Secure fit: Uppers are often more performance-oriented, with just enough structure to keep your foot locked in at faster speeds - and a tonne of breathability.
Lightweight build: Typically lighter than daily trainers but with more substance than pure race-day shoes.
Improved training quality: They help you hit your workout paces more consistently by making faster running feel easier.
Leg-saving cushioning: You get just enough cushioning in the midsole to protect your legs from fatigue during high-intensity blocks.
Smooth transition to race-day gear: Tempo shoes often share DNA with racing shoes, making them ideal for dialing in your form and pacing ahead of goal races.
👋🏼 If you’re not sure what kind of shoe would best support your current training goals, feel free to drop a comment—I’m always happy to make personalized suggestions.
All weights listed in this roundup are based on my own size US(M)9 test pairs.
Fit: True to size | Width: Medium | Weight: 8.6 oz (244g) | Drop: 8mm
The Saucony Endorphin Speed 5 stays true to its fast, versatile roots—ideal for runners who want a lightweight, responsive shoe for tempo runs, intervals, and longer efforts at speed.
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