These are amazing shoes. They are incredible light, and squishy to the touch. They firm up remarkably when running fast, and feel so bouncy running slowly. I'd use them for everything up to and including tempo paces. The lockdown is sub-par, however, but the upper is comfortable and almost not there. The foam is amazing, like ZoomX but less squishy, soft but so bouncy. The perfect goldilocks shoe you can use for everything in training.