Ismanon's Kilometer Repeats
Workout - Ismanon's Kilometer Repeats
- 15min @ 6'00''/km
- 4 lots of:
- 100m @ 5'00''/km
- 5 lots of:
- 1.0km @ 4'30''/km
- 3min rest
- 15min @ 6'15''/km
- 5min @ 6'15''/km
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Intro: This covers “¿Conseguiré este Curso cumplir TODO lo que me he PROPUESTO?!” by Ismanon. Here are the main ideas so you can try the training approach this week. Watch the full video for context.
Key points:
- Treat September as your clean slate. Whether you’re a student-athlete or serious runner, it’s a good window to set fresh targets and map out your weekly structure.
- Mix running, strength training, studies, and other projects by giving each one specific focus days.
- Three “quality” sessions per week on the track drive your speed gains. Fill the rest with easier runs and recovery to hold 70 to 90 km weekly without overtraining.
- Block out your runs, strength sessions, and other commitments on a calendar. Adjust effort to your current fitness.
Workout example (distances in km):
- Monday, quality long run: 10 to 12 km at a firm, sustained pace on the track.
- Tuesday, easy run plus gym: 10 to 12 km at conversational pace, then a football session.
- Wednesday, quality track intervals: 1 km, 2 km, or 3 km repeats at goal-race speed with full recovery.
- Thursday, easy run plus lower-body strength: 10 to 12 km easy, then lower-body training.
- Friday, rest or active recovery: light movement or full rest.
- Saturday, quality short intervals: 200 to 500 m repeats (8 to 12 reps) at hard intensity.
- Sunday, long run: around 18 km at a steady aerobic pace.
Closing note: Try this weekly framework this week. Use the Pacing app to dial in speeds for your fitness, and watch Ismanon’s video for the rest.