ENTRENO CON UN ATLETA PROFESIONAL!!🤯🏃‍♂️🤪 - Ismanon

Aug 13, 2025

Intro

This is a quick summary of ENTRENO CON UN ATLETA PROFESIONAL!!🤯🏃‍♂️🤪 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

The session is built around 500 m fast / 500 m slower intervals with short recoveries. To understand the science behind this powerful method, check out our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them. The workout is aimed at improving lactate tolerance and speed.
Total work: 10 km of alternating fast and slower 500 m repeats, plus a warm‑up ladder. This makes it a fantastic high-endurance session that would fit perfectly into a plan for Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
Fast 500 m pace: 1:31–1:33 per 500 m (≈3:00 min/km). Slow 500 m: 1:50 per 500 m (≈3:40 min/km). Recovery: 3 min between repeats. This kind of speed endurance is exactly what you need for a faster finish, and you can find more workouts like this in our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
The athlete measured lactate (≈4.1 mmol/L) after the set, showing low lactate even at 3 min/km, indicating good aerobic efficiency.
Practical tip: use the 500‑400‑300‑200 ladder before the main set to prime the lactate system, and keep recovery short to maintain intensity.

Workout Example

Warm‑up: 10‑15 min easy jog (~4:30 min/km) + technique drills.

Pre‑work ladder (optional):
  500 m → 400 m → 300 m → 200 m (all fast, ~1:30 per 500 m) – rest as needed

Main set (10 km total):
  • 500 m fast @ 1:31‑1:33 (≈3:00 min/km)
  • 500 m slow @ 1:50 (≈3:40 km) – repeat
  • Recovery: 3 min easy jog/walk between each pair
  • Continue for ~10 km total (≈20 × 500 m pairs)

Cool‑down: 10 min easy jog, stretch.

Adjust the paces to match your own recent race pace using the Pacing app.

Closing Note

Give this high‑intensity interval session a try today – tweak the paces to fit your fitness and track it in the Pacing app. Whether you’re building endurance for a 10K or sharpening your speed for a 5K, you’ll feel the boost in speed and lactate handling. Keep running, stay strong, and enjoy the progress