Fon Romé KM Repeats

Workout - Fon Romé KM Repeats

• 10min @ 6'00''/km
• 6 lots of:
  • 1.0km @ 4'20''/km
  • 2min rest
• 5min @ 6'00''/km

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Intro

Ismanon’s latest video has practical training insights. Here are the key takeaways so you can get into the workout. Watch the full video on YouTube for the location and his approach.

Key points

• Altitude training anchors the approach. The team trains across elevations from 100 m (town) to around 2,050 m (parking area), with stops around 1,500 m (lake) and 1,800 m (gym and track) to build aerobic power.
• Mixed surfaces (snow-rimmed peaks, lakeside roads, forest paths, and a 1 km Nordic-style track) offer low-impact running and natural hill challenges.
• Steady-state running: a 12 km session at around 4:50 min/km with a relaxed heart rate (around 115 bpm) for aerobic base building.
• Speed work: 500 m sprints, 1 km efforts, and 6 km threshold runs at altitude build capacity under fatigue.
• The gym has well-maintained treadmills for recovery jogs or speed sessions. Pre-book the quality belts if you plan high-intensity work.

Workout example

Day 1, easy run:

• Distance: 12 km
• Pace: around 4:50 min/km
• Route: lakeside road. Wind gusts likely.
• Effort: pulse around 115 bpm for aerobic base.

Day 2, 500 m repeats:

• Warm up with 2 km at conversational pace.
• 6 x 500 m at around 4:15 min/km with 90 sec easy jogging between reps.
• 2 km easy cooldown.

Day 3, 1 km intervals (altitude):

• 2 km easy.
• 6 x 1 km at around 4:20 min/km with 2 min easy jogging recovery.
• 3 km easy on lakeside pavement.

Day 4, high-altitude loop work:

• 6 km out-and-back at 2,050 m elevation (mostly flat with 300 m repeating sections) at easy pace. Focus on breathing.
• Optional: 1 km Nordic-style track for short 300 m repeats.

Closing note

Test these altitude runs and dial in pace with the Pacing app. Modify interval lengths and paces to fit your goals.

References

• EL MEJOR LUGAR PARA CORRER DEL MUNDO PT.6 🤩🌍 - YouTube (YouTube Video)