1 DÍA EN LA VIDA DE CARLOS ALCARÁZ🎾🤩 - YouTube - Ismanon

Aug 13, 2025

Intro

This is a quick summary of “1 DÍA EN LA VIDA DE CARLOS ALCARÁZ🎾🤩” from the Ismanon channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Morning routine: Wake up around 6:30 – 7:00 am, have a light breakfast (coffee, toast with turkey/ham, banana) before any training.
Dynamic warm‑up: Alcaraz always stretches before training, but use dynamic movements (leg swings, high‑knees, lunges) to avoid the strength loss of static stretching.
Core running workout: 3 × 3 km at marathon‑pace (~3:30‑3:35 min/km) with a lactate target of ~2.5 mmol/L to keep intensity in check. Include a short “compás” drill set (quick foot‑work) before the main repeats.
Recovery: Cool‑down jog, foam‑roller or massage, and a short 30‑40 min siesta to recharge for the afternoon.
Nutrition: Focus on real carbs (pasta, rice, potatoes), lean protein (fish, chicken, dairy), plus plenty of fruit & veg. Hydrate and avoid ultra‑processed foods.

Workout Example

Dynamic Warm‑up (10 min)

5 min easy jog
5 min dynamic stretches (leg swings, walking lunges, high‑knees)

Main Set

3 × 3 km @ ~3:30 min/km (marathon pace)
Keep effort ~2.5 mmol/L lactate (if you have a lactate meter) or aim for a comfortably hard effort where you could hold a conversation with short pauses.
2‑3 min easy jog or walk recovery between repeats.

Cool‑down (5‑10 min)

Light jog + static stretching for hamstrings, quads, calves.
Foam‑roll or self‑massage.

Feel free to adjust the paces to match your own marathon‑pace or use the Pacing app to set personalized intervals.

Closing Note

Give Alcaraz’s balanced routine a try – the dynamic warm‑up, focused 3 km repeats, solid nutrition and brief power‑nap can boost your running performance. Customize the paces in the Pacing app to fit your fitness level and enjoy the results! 🚀