Final Push Before Valencia: INTENSE Track Session In Spray-On Shoes - Ben Is Running

Aug 13, 2025

Intro

This is a quick summary of “Final Push Before Valencia: INTENSE Track Session In Spray‑On Shoes” from Ben Is Running. 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 workout targets Lactate Threshold 2 (LT2) and V̇O₂max to raise the ceiling of marathon‑pace efficiency.
Runs are faster than marathon pace, roughly half‑marathon to 5K/10K paces, to make marathon pace feel easier.
60‑second active recovery between intervals keeps the intensity high while total volume stays low (≈10 km total).
Ben uses a COROS Pace 3 watch in track mode for precise lap pacing.
Post‑workout recovery tip: consume a protein‑rich shake within 30 minutes to speed recovery.

Workout Example

3 × (1600 m @ 3:10 min/km) → 60 s rest → 1200 m @ 3:00 min/km → 60 s rest

Repeat the above three times.
Finish with a final 1600 m at ~3:00 min/km (or keep at 3:10 min/km if you’re fatigued).
Rest: 60 seconds between each interval.
Total work: 10.2 km in ~38 minutes, average HR ~171 bpm.

Practical Tips

Use a track‑mode watch (or the Pacing app) to set lane and get exact lap times.
Keep recovery exactly 60 seconds – a quick walk or jog is enough.
If you’re feeling the wind or fatigue, stay at the 3:10 min/km pace for the final 1600 m; the goal is to stay above LT2, not to sprint.
Record your lactate after the session – Ben saw a 5.9 mmol/L reading, indicating a solid LT2 stimulus.
Prioritise protein within 30 minutes after the session to aid recovery.

Closing Note

Give this high‑intensity track session a try this week – adjust the paces to match your own thresholds using the Pacing app, and watch your marathon pace feel easier. Good luck, and enjoy the boost to your Valencia race plan! 🚀