The best running shoes for speed sessions and tempo runs
The best tempo and speed session running shoes in the UK, from carbon-plated trainers to everyday shoes under £150 that can pick up the pace.
Quick answer
For speed sessions and tempo runs, our top pick is the Saucony Endorphin Speed 5: balanced cushioning and bouncy, propulsive foam. The On Cloudboom Volt and Topo Athletic Specter 2 are close behind. Under £150, our pick is the New Balance FuelCell Rebel v5, with the PUMA Deviate NITRO 4 and HOKA Mach 7 close behind. Those cheaper shoes double as everyday trainers, so one pair can cover most of your running.
Best overall
- Top match£180
Endorphin Speed 5
- Balanced cushioning
- Bouncy, propulsive foam
- Built for road miles
Fit True to size
237g 8mm drop Nylon plate
- Strong alternative£190
Cloudboom Volt
- Firmer, grounded ride
- Bouncy, propulsive foam
- Light at 210g
Fit True to size
210g 5mm drop Carbon plate
- Alternative pick£160
Specter 2
- Balanced cushioning
- Built for road miles
- A go-to for speed sessions
Fit True to size
232g 5mm drop
Best under £150
- Top match£140
FuelCell Rebel v5
- Balanced cushioning
- Bouncy, propulsive foam
Fit True to size
223g 6mm drop
- Strong alternative£150
Deviate NITRO 4
- Balanced cushioning
- Bouncy, propulsive foam
Fit True to size, snug fit
250g 8mm drop Carbon plate
- Also great
Best overall
- Top match£180
Endorphin Speed 5
- Balanced cushioning
- Bouncy, propulsive foam
- Light at 204g
Fit True to size
204g 8mm drop Nylon plate
- Strong alternative£170
Cloudflow 5
- Firmer, grounded ride
- Bouncy, propulsive foam
- Built for road miles
Fit True to size
231g 8mm drop Nylon plate
- Alternative pick£160
Specter 2
- Balanced cushioning
- Light at 195g
- Built for road miles
Fit True to size
195g 5mm drop
Best under £150
- Top match£140
FuelCell Rebel v5
- Balanced cushioning
- Bouncy, propulsive foam
Fit True to size
177g 6mm drop
- Strong alternative£150
Deviate NITRO 4
- Balanced cushioning
- Bouncy, propulsive foam
Fit True to size, snug fit
210g 8mm drop Carbon plate
- Also great
How they compare
| Shoe | Price | Weight (men's / women's) | Drop | Plate | Wide fit |
|---|---|---|---|---|---|
| Saucony Endorphin Speed 5 | £180 | 237g / 204g | 8mm | Nylon | Yes |
| On Cloudboom Volt | £190 | 210g / 182g | 5mm | Carbon | No |
| Topo Athletic Specter 2 | £160 | 232g / 195g | 5mm | None | Roomy toe box |
| New Balance FuelCell Rebel v5 | £140 | 223g / 177g | 6mm | None | Yes |
| PUMA Deviate NITRO 4 | £150 | 250g / 210g | 8mm | Carbon | No |
| HOKA Mach 7 | £140 | 237g / 203g | 5mm | None | Yes |
What makes a good speed session shoe
Responsive foam. Tempo runs and intervals reward a shoe that springs back, so we weight responsiveness more heavily than for everyday runs.
Lower weight. Lighter shoes feel quicker on fast repeats. We favour shoes under about 240g.
A plate is optional. Nylon or carbon plates make a shoe feel snappier, but plenty of fast-feeling tempo shoes have none, and they're usually cheaper and more versatile.
One shoe or two?
If you run three or four times a week, a light, bouncy everyday trainer can handle easy runs and speed sessions alike. If you run more, a dedicated tempo shoe alongside a cushioned daily trainer spreads the wear and gives each run the right feel.
Save carbon-plated race shoes for race day and your most important sessions: they wear out faster and cost more to replace.
Frequently asked questions
Do I need a separate shoe for speed sessions?
Not necessarily. A light, responsive everyday trainer works for both if you run a few times a week. A dedicated tempo shoe helps most if you run often or want a racier feel.
Should tempo shoes have a carbon plate?
They don't need one. Plates add snap, but many of the best tempo shoes use a nylon plate or none, which makes them cheaper and more comfortable for everyday miles.
Can I use my race shoes for speed sessions?
For key sessions before a race, yes. For regular speed work, a tempo shoe lasts longer and costs less to replace.
How we picked
Every shoe we track is scored on cushioning, stability, responsiveness, weight, drop, plate, width options and price. For this guide we ran that scoring for a typical runner with these needs and show the top three. No brand or retailer can pay to appear. How we rank.
Header photo by Tom Morbey