12 Marathon Shoes by Target TimeFrom Sub-3 to a 6-hour finish, chosen by how long you are on your feet

The thick-sole shoe for Sub-4 is the ASICS Magic Speed 5 (196g, carbon plate). The other race shoes: PUMA Elite 4 for Sub-3, Adios Pro 4 for Sub-3.5, On Cloudboom Max for Sub-4.5, Superblast 3 for Sub-5, and Gel-Kayano 33 for a 6-hour finish. Only the 3 shoes up to Sub-4 have a carbon plate.

A 6-hour runner lands about 24,000 more times than a Sub-3 runner

I will answer first: for a Sub-4 thick-sole, the Magic Speed 5. But what matters to a shoe is not the number of the time but how many hours you are on it.

Sub-3 is 3 hours, a 6-hour finish is 6 hours. Over the same 42.195km, the time the shoe is in use differs by a factor of 2.

As time grows, so do landings. I give the formula later, but with an assumed stride, Sub-3 is about 32,500 steps and a 6-hour finish about 56,300. The gap is about 23,800 steps.

So this article splits target times into 6 tiers and picks 1 race shoe and 1 training shoe for each. Every number is from the maker's official page.

Pace and landings by target time

First, convert the target time to a pace per 1km. The formula is "target seconds ÷ 42.195." For Sub-3, 10,800 seconds ÷ 42.195 = 255.9 seconds, which is 4:15. Anything below the second is dropped.

Scroll the table sideways →

A 6-hour finish lands about 1.7 times as often as Sub-3 (56,260 ÷ 32,458 = 1.73). Twice the time, 1.7 times the landings. The slower you run, the longer and more often the shoe is used.

Stride differs by person. To convert to your own number, just multiply the steps per minute from your watch by your target minutes. At 170 steps for 4 hours, 170 × 240 = 40,800 steps.

The criteria I used to pick shoes

It is not in order of sales. I applied the following 4 criteria, weighting them differently by tier.

One more rule: models with a named target runner were taken first. Target times are stated for the On Cloudboom Max (Sub-4.5) and on ASICS' feature page (Sub-3 and Sub-4 under the SPEED category, a finish and Sub-5 under STABILITY). Models without a stated target time are my fit from the numbers.

The shoe numbers are the Japan official listings of each maker on Oct 13, 2026. They are the same numbers I read in this site's article on 10 running shoes, article on 10 carbon thick-sole shoes and the brand articles.

An easy-to-miss detail: a carbon plate is not a yes-or-no choice

Read the official pages tier by tier and the plate material swaps out in order.

On describes the Cloudboom Max plate as one that "boosts running efficiency and supports a stable run." Within On itself, the Cloudboom Strike 2, for the full and half race, has a carbon-fiber blended plate at 191g. The Max, written for Sub-4.5, swaps the plate material and is 105g heavier (296 − 191).

It goes the other way too. The version with the same sole as the Strike 2 but no laces is 158g (the LightSpray Cloudboom Strike 2 article).

In other words, On takes carbon and lightness out first from shoes for people running a long time. The Gel-Kayano 33 that ASICS recommends for finishers has no plate either. What goes in instead is stability parts. So from 4:30 on, I do not read "no carbon" as "a lower model." I choose them as shoes with a different job.

Shoes for Sub-3 (4:15 per km)

Race shoe: PUMA Deviate Nitro Elite 4

Why this shoe: About 170g in 27cm. Weight with size condition, heel and forefoot stack (40/32mm) and 8mm drop are all on the official page, and it is the lightest of those race shoes. For the tier that finishes in 3 hours, I weighted criterion (1), weight, the most.

The plate is carbon fiber, and PUMA says it is about 12% lighter than the previous model.

Watch out: The official lifespan guide is 400km. In marathon terms that is about 9.5 races (400 ÷ 42.195). The stack is exactly 40mm, the same number as World Athletics' cap.

Training shoe: adidas Adizero EVO SL

Why this shoe: It is light for a plateless shoe (224g in 27cm) and has a 38.5mm heel. The stack gap from the race-day Elite 4 is 1.5mm (40 − 38.5). Race and training barely differ in sole height.

The weight gap is 54g (224 − 170). A Sub-3 runner lands about 16,200 times per foot, so 54g × 16,229 times = about 876kg. Switching to the race shoe cuts the total weight each foot lifts by that much.

Watch out: The drop is 6.5mm, 1.5mm different from the Elite 4's 8mm. If you want to match drop, pairing it with the 6mm Adios Pro 4 as the race shoe brings the gap to 0.5mm.

Runners who can use the shoe they have now

People who run 1 full marathon a year and no races at other distances. Of the Elite 4's 400km, you use 42km and a few trial runs. If your previous generation's carbon shoe has not reached its guide distance, you can wear it out first and still be in time.

The ASICS Metaspeed Sky Tokyo and Edge Tokyo are candidates for this tier too. Both are positioned "for top athletes." Their weight is not on the product page, so in this article, which chooses by weight, I put the PUMA first.

Shoes for Sub-3.5 (4:58 per km)

Race shoe: adidas Adizero Adios Pro 4

Why this shoe: It is a carbon race shoe with the lowest official price of the 10 pairs I read on this site. 200g in 27cm, 39/33mm stack, 6mm drop. It is 30g heavier than the Elite 4 but has a forefoot 1mm thicker (33 − 32).

3:30 means 30 minutes more on the shoe than Sub-3. Landings rise by about 4,200 (36,691 − 32,458). Give up 30g of lightness, take forefoot stack and price. That is the fit for this tier.

Watch out: The plate is not 1 sheet but a row of rods (ENERGYRODS 2.0). If you want the flex of a single plate, that means the Elite 4 or the Nike Vaporfly 4 (about 190g in 28cm, 6mm drop).

Training shoe: adidas Adizero Boston 13

Why this shoe: It has the same 6mm drop as the Adios Pro 4 and glass-fiber rods. 255g in 27cm, 36/30mm stack. adidas writes the use as both training and race day.

The differences from the race shoe are the rod material (glass fiber versus carbon) and 55g of weight (255 − 200). It is a pairing that lets you get used to the feel of a shoe with rods in everyday running.

Watch out: The heel is 3mm thinner than the race shoe (39 − 36). If a rod-free shoe is fine, the EVO SL in the Sub-3 column is 31g lighter and 2.5mm thicker.

Runners who can use the shoe they have now

For someone who owns the Boston 13 and is going for their first 3:30. adidas itself writes that it can be used on race day. Running a season in 1 pair and adding a race shoe next year also stays within the official description.

Shoes for Sub-4 (5:41 per km): a first thick-sole carbon shoe

Race shoe: ASICS Magic Speed 5

Why this shoe: ASICS' feature page describes the SPEED category as "recommended for runners who pursue speed, aiming for Sub-3 and Sub-4 from athlete level," and within it recommends the Magic Speed 5 for "those trying a carbon-plate shoe for the first time." Sub-4 and a first carbon shoe. This is the shoe where the two phrases overlap.

196g, a maximum sole thickness of about 37.5mm, 7mm drop. FF LEAP, the material also used in the Metaspeed, is in the upper layer. The official price is exactly two-thirds of the Metaspeed (Sky and Edge).

Watch out: The stack is 1.5 to 2.5mm thinner than the Sub-3 and Sub-3.5 race shoes. The insole is fixed, so you cannot swap in your own.

Training shoe: ASICS Novablast 6

Why this shoe: The official price is the 2nd lowest of the 12, and the maximum sole thickness is about 41.5mm. 253g, 8mm drop. ASICS recommends it from "those who enjoy everyday running to runners who want rebound in marathon training."

The weight gap from the race shoe is 57g (253 − 196). A Sub-4 runner lands about 20,100 times per foot, so 57g × 20,093 times = about 1,145kg. A gap of a little over 1 ton per foot.

Watch out: The drop differs from the race shoe by 1mm (8mm and 7mm). Rakuten lists the previous generation too, so tell generations apart by the number in the product name.

Runners who can use the shoe they have now

For someone targeting exactly 4 hours whose current training shoe is around 41mm like the Novablast. The Magic Speed 5 race shoe is 4mm thinner than that (41.5 − 37.5). If you do not want to give up stack, you can save the plateless Superblast 3 (in the Sub-5 column) for race day.

Shoes for Sub-4.5 (6:23 per km)

Race shoe: On Cloudboom Max

Why this shoe: The feature field on the official page says "for those aiming for Sub-4.5 in the full marathon." Among the 12 pairs in this article, this is the only shoe whose product page names a target time.

296g, 8mm drop. A glass-fiber blended plate (Speedboard) sits in a 2-layer Helion HF foam. The official support field says "stability." Among On's 3 race shoes, only the Max carries that label.

Watch out: 296g is 100g heavier than the Sub-4 race shoe (296 − 196). It is not a shoe to choose for lightness.

Training shoe: HOKA Clifton 11

Why this shoe: It has the same 8mm drop as the Cloudboom Max, and even the stack (42/34mm) is given officially. 283g (men's US10). HOKA writes "a dependable training shoe for daily runs."

In this pairing, the race shoe is 13g heavier (296 − 283). That is the reverse of the Sub-3 pair, where it was 54g lighter. It shows that what the race shoe adds is plate and stability, not lightness.

Watch out: The similarly named Clifton PRO is a different shoe, described for faster training. The weight's reference size is not stated for On and is US10 for HOKA, so 13g is a rough gap.

Runners who can use the shoe they have now

This tier's shoes have no carbon. Running race day in the Clifton 11 and putting the Cloudboom Max money toward the next shoe also fits the numbers.

Shoes for Sub-5 (7:06 per km)

Race shoe: ASICS Superblast 3

Why this shoe: Its maximum sole thickness is about 46.5mm, the thickest of the 12, yet it comes in at 239g. There is no plate. ASICS writes "recommended for long runs and marathon races."

It is a shoe that takes about 49,600 landings over 5 hours with thickness. Even so, it is 57g lighter than the Sub-4.5 Cloudboom Max (296 − 239). The reason is FF LEAP, a light material in the upper layer.

Watch out: Among the 12 pairs, its official price is the highest for a shoe with no plate. It exceeds 40mm, so if you enter a race where certified records matter, how it is treated is set in the entry guide's competition rules field.

Training shoe: Nike Vomero 18

Why this shoe: Heel 46mm and forefoot 36mm, nearly the same stack as the race shoe Superblast 3 (46.5mm and 46mm). Nike explains that a light ZoomX is layered on top of ReactX foam. The official price is about 70% of the Superblast 3 (18,700 ÷ 26,400).

Watch out: About 325g in 28cm. It is the heaviest of the 12. The drop is 10mm, 2mm larger than the Superblast 3's 8mm.

Runners who can use the shoe they have now

This tier too can be run without carbon. If your foot collapses inward on landing, the 2 shoes in the "Finish" column below suit better. ASICS recommends its STABILITY category to "runners aiming to finish a full marathon or Sub-5."

Shoes for a full marathon finish, 6 hours (8:31 per km)

Race shoe: ASICS Gel-Kayano 33

Why this shoe: ASICS promotes it as especially recommended for those whose goal is finishing the full marathon. The tagline is "supports a light feel even when tired and form tends to break down." It is a shoe built with 6 hours in mind.

298g, maximum sole thickness about 40mm, 8mm drop. It has a mechanism that limits wobble called FLUIDSUPPORT. The official "cushion" scale is at its top, Maximum.

Watch out: 298g is the heaviest of the 6 race shoes. It is 128g from the Sub-3 Elite 4 (298 − 170). This tier does not use criterion (1), weight, as the decider, so I chose it as is.

Training shoe: ASICS GT-2000 15

Why this shoe: In the same STABILITY category, ASICS writes "from daily running to training for finishing a full marathon." 252g, about 38mm sole, the same 8mm drop as the Kayano. The official price is the lowest of the 12.

The weight gap from the Kayano 33 is 46g (298 − 252). A 6-hour finisher lands about 28,100 times per foot, so 46g × 28,130 times = about 1,294kg. On race day, you swap that weight for 1 step up in cushion and FLUIDSUPPORT.

Watch out: The official "cushion" scale is High, 1 step below the Kayano 33's Maximum. The sole is also 2mm thinner (40 − 38).

Runners who can use the shoe they have now

This tier too can be run without carbon. If you own the GT-2000 15, running race day in it costs less than half the price of 2 pairs. If foot collapse does not bother you, the Novablast 6 (in the Sub-4 column) is lighter and thicker.

Quick-reference table: shoes compared by target time

Scroll the table sideways →

Adding the official prices of the 2 pairs: JPY 49,500 for Sub-3, JPY 47,300 for Sub-3.5, JPY 37,400 for Sub-4, JPY 48,400 for Sub-4.5, JPY 45,100 for Sub-5, JPY 38,500 for the finish (example: 29,700 + 19,800 = 49,500). The slower the target, the cheaper it gets is not the pattern.

From 4:30 on, the money that went into lightness goes into a rebuilt plate, thick sole and stability parts. Only the Sub-4 pair is low because the Magic Speed 5 is a rare carbon shoe under JPY 20,000.

If you fall between tiers, pick from the slower column

Some targets fall between tiers, like 3:45 or 5:30. My rule is to read the slower column first.

The reason is in the first table. Time on the shoe and landings both grow as the time gets slower. On a day you cannot run to target, they grow further. A shoe matched to the longer side does not trouble you on a shorter day. The reverse does not hold.

If you want to stick to one brand, ASICS alone can make all 6 tiers: Metaspeed, Magic Speed 5, Superblast 3, Gel-Kayano 33, in that order. The numbers are in the article on 11 ASICS pairs, and On's other plated models are lined up in the article on 12 On models.

FAQ

Do you need carbon shoes for Sub-4?

Not required. For a first carbon shoe, the Magic Speed 5 that ASICS recommends is a candidate. If you want stack, you can save the plateless Superblast 3 (about 46.5mm) for race day.

Can one marathon shoe serve as both race shoe and training shoe?

Yes. If you do, pick the training shoe in each tier. All 6 can be used for daily running and training. The Sub-3.5 Boston 13 is also meant for race day, so it suits people who use 1 pair for everything.

Can the On Cloudboom Max be used for Sub-4 or Sub-5 too?

Yes. What On writes is the target, "for those aiming for Sub-4.5," and the use, "ideal for marathon training." For a Sub-5 runner, the stability claim and the 8mm drop apply as they are. For a Sub-4 runner, it comes down to how you see the 100g gap from the Magic Speed 5.

Is the same shoe fine for the half marathon?

If you run the same pace, the shoe in the same column works as it is. Since you are running half the time, you can also switch to the race shoe 1 column faster. The half marathon pace and race time limits are worked out in the article on the half marathon pace table.

Gear in this article

Ads and images: Rakuten Ichiba

PUMA Deviate Nitro Elite 4adidas Adizero EVO SLadidas Adizero Adios Pro 4ASICS Magic Speed 5ASICS Novablast 6On Cloudboom MaxHOKA CliftonASICS Superblast 3ASICS Gel-Kayano 33ASICS GT-2000 15

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