HICE +100KM CORRIENDO ESTA SEMANA! (en ERASMUS)🤯 - Ismanon

Aug 13, 2025

Intro

This is a quick summary of HICE +100KM CORRIENDO ESTA SEMANA! (en ERASMUS) 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

Polarised training – ≈ 80 % of weekly kilometres at an easy aerobic pace (70‑80 % of max HR) and 20 % at high intensity.
Pyramid interval session – 1200 m → 1400 m → 1600 m → 1400 m → 1200 m → 1000 m with 2‑3 min jog recovery, targeting ~3:45‑3:15 min/km.
Long runs – 20 km at ~4:19 min/km, 15‑18 km runs at ~4:40 min/km easy pace.
Recovery & strength – daily massage gun, contrast (cold‑hot) showers, mobility work, core + plyometrics, protein/creatine nutrition.
Heart‑rate guidance – keep aerobic runs between 135‑155 bpm (for his 170 bpm max HR) and let HR dictate effort.

Workout example (Monday)

Warm‑up – 6 km at ~4:40 min/km (easy).
Pyramid intervals (total ~8 km):
- 1.2 km @ ~3:45 min/km
- 1.4 km @ ~3:30 min/km
- 1.6 km @ ~3:15 min/km
- 1.4 km @ ~3:30 min/km
- 1.2 km @ ~3:45 min/km
- 1.0 km @ ~4:00 min/km Recovery jog 2‑3 min between each interval.
Cool‑down – 3 km at 5‑10 min/km, easy stride. Total: ~18 km, mix of easy and hard effort.

Closing note

Give the pyramid interval a try, adjust the distances and paces to match your own aerobic zone in the Pacing app, and remember to balance the hard bits with plenty of easy miles, strength work, and solid recovery. Have fun hitting those kilometres and feel free to customise the workout for your own pace and fitness level! 🚀