Yago Rojo's Lactate Tolerance Session

Workout - Yago Rojo's Lactate Tolerance Session

• 10min @ 6'00''/km
• 5 lots of:
  • 500m @ 4'00''/km
  • 500m @ 5'00''/km
  • 2min 30s rest
• 10min @ 6'00''/km

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Intro

Ismanon’s ENTRENO CON UN ATLETA PROFESIONAL video walks through a high-intensity session worth trying. Here’s what makes it work and how to run it.

Key points

• The foundation is 500 m fast / 500 m slower intervals with short recoveries, alternating throughout. See Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them for why this pattern builds lactate tolerance and speed.
• 10 km total of alternating fast and slower 500 m repeats, plus a warm-up ladder. Fits well in a Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance structure.
• Fast 500 m: 1:31 to 1:33 per 500 m (around 3:00 min/km). Slow 500 m: 1:50 per 500 m (around 3:40 min/km). Recovery: 3 min between repeats. See more options in Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Lactate after the set: around 4.1 mmol/L. Low for 3 min/km pace, indicating strong aerobic conditioning.
• The 500-400-300-200 m ladder preps your lactate systems before the main block. Keep recovery tight to sustain intensity.

Workout example

Warm-up: 10 to 15 min easy jog (around 4:30 min/km) plus technique drills.

Pre-work ladder (optional):
  500 m, 400 m, 300 m, 200 m (all fast, around 1:30 per 500 m). Rest as needed.

Main set (10 km total):
  - 500 m fast at 1:31 to 1:33 (around 3:00 min/km)
  - 500 m slow at 1:50 (around 3:40 km), repeat
  - Recovery: 3 min easy jog or walk between each pair
  - Continue for around 10 km total (around 20 x 500 m pairs)

Cool-down: 10 min easy jog, stretch.

Match paces to your recent race fitness with the Pacing app.

Closing note

Run this session to sharpen endurance and speed capacity. Log each repeat in the Pacing app and dial paces to your current fitness.

References

• ENTRENO CON UN ATLETA PROFESIONAL!!🤯🏃‍♂️🤪 - YouTube (YouTube Video)