Valencia LT2 Track Session

Workout - Valencia LT2 Track Session

• 10min @ 7'00''/km
• 3 lots of:
  • 1.6km @ 5'30''/km
  • 1min rest
  • 1.2km @ 4'30''/km
• 1.6km @ 4'30''/km
• 5min @ 8'00''/km

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Intro

Here’s what you need from “Final Push Before Valencia: INTENSE Track Session In Spray-On Shoes” by Ben Is Running. The main takeaways so you can run the workout. Watch the full video for the rest.

Key points

• This session works Lactate Threshold 2 (LT2) and VO2max, making your marathon pace easier.
• You’ll run faster than marathon target, at half-marathon to 5K/10K intensity.
• 60 seconds of active recovery between reps holds effort without huge mileage (around 10 km total).
• A COROS Pace 3 on track mode gives exact lap splits.
• Recovery: protein shake within 30 minutes of finishing.

Workout example

3 x (1600 m at 3:10 min/km, then 60 sec rest, then 1200 m at 3:00 min/km, then 60 sec rest):

• Run the block three times total.
• End with one more 1600 m at around 3:00 min/km (or stick with 3:10 min/km if fatigue is setting in).
• Rest: 60 sec between reps.
• Total: 10.2 km in around 38 minutes, average HR around 171 bpm.

Practical tips

• A track-mode watch or the Pacing app lets you set lane and capture precise splits.
• Rest 60 sec between reps. Walking or easy jogging both work.
• Headwind or heavy legs? Stick with 3:10 min/km for the last 1600 m. The target is crossing LT2, not all-out.
• Check lactate after. Ben clocked 5.9 mmol/L.
• Protein within 30 minutes of finishing.

Closing note

Try this high-intensity track session this week and scale paces to your thresholds with the Pacing app.

References

• Final Push Before Valencia: INTENSE Track Session In Spray-On Shoes - YouTube (YouTube Video)