ENTRENAMIENTO para MEJORAR en 5KM!!🏃‍♂️⚡ - Ismanon

Aug 13, 2025

This is a quick summary of “ENTRENAMIENTO para MEJORAR en 5KM!!🏃‍♂️⚡” from Ismanon. 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

Train at altitude (≈1,800 m) to boost oxygen delivery and improve race‑day resilience.
Use a 5‑x‑1 km interval session at or just faster than your target 5 km race pace (≈3:00–3:10 min/km) with short 2–2.5 min jog recoveries.
Measure lactate after each interval to gauge intensity; aim for 9‑11 mmol/L for a 5 km effort.
Warm‑up for ~30 min (easy run 5‑7 km) plus a few technique drills before the intervals.
Keep total volume modest (~14.5 km) to stay fresh for the competition week.

Workout Example

Warm‑up: 5‑7 km easy + short technique drills (≈30 min)

5 × 1 km intervals at target race pace:
  • Interval 1: 3:10 min/km (≈310 sec) – 2 min jog recovery
  • Interval 2: 3:04 min/km – 2–2½ min jog
  • Interval 3: 3:07 min/km – 2–2½ min jog
  • Interval 4: 3:00 min/km – 2–2½ min jog
  • Interval 5: 3:10 min/km – 2–2½ min jog

Cool‑down: 10‑15 min easy jog to loosen legs.

Adjust the paces to match your current race pace; use the Pacing app to convert them to your own training speeds.

Closing Note Give this altitude‑adjusted 5 km interval session a try this week, tweak the paces to suit your own fitness, and watch how your 5 km time improves. Happy running, and feel free to customise the workout in the Pacing app for your own pace goals! 🚀