ME ENFRENTO AL ENTRENAMIENTO DE UN ATLETA OLIMPICO ESPAÑOL!!🥇 - Ismanon

Aug 13, 2025

Intro

This is a quick summary of ME ENFRENTO AL ENTRENAMIENTO DE UN ATLETA OLIMPICO ESPAÑOL!!🥇 from the Ismanon channel. 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 original workout is 3 × 3 km intervals done at roughly a 10 k race pace (around 3:25‑3:30 min/km, ~17 km/h).
Ismanon adapts the intensity by targeting a steady‑state lactate range of 2‑3 mmol/L using a lactate analyzer after each interval.
Start each interval at a comfortable pace and finish the last repeat a bit faster (progressive effort).
Recovery between repeats is about 1 minute 30 seconds of easy jogging or walking.
Warm‑up is a 6 km easy run (plus a few short technique strides) and the cool‑down is 2 km easy to bring the heart rate down.

Workout Example (adapted for most runners)

Warm‑up: 6 km easy (≈5:30‑6:00 min/km) + 4×100 m strides

Main set: 3 × 3 km
   • Interval 1: target pace ~3:30 min/km (≈17 km/h) – keep lactate 2‑3 mmol/L
   • 1′30″ easy jog recovery
   • Interval 2: same pace, adjust up/down based on lactate reading
   • 1′30″ recovery
   • Interval 3: try to finish a little faster (e.g., 3:25 min/km) if lactate stays in range

Cool‑down: 2 km easy (≈5:30‑6:00 min/km)

*If you don’t have a lactate meter, use perceived effort: start at a comfortably hard pace (≈80 % of 10 k effort) and finish the last repeat a touch faster.

Practical Tips

Use a treadmill or track where you can control speed precisely.
Take a quick lactate finger‑prick after each 3 km if you have the device; aim for 2‑3 mmol/L.
Adjust the speed by 0.1‑0.2 km/h after each interval based on the reading.
Keep the 1:30 min recovery consistent; it’s enough to clear some fatigue but short enough to stay sharp.
Hydrate and consider a small dose of citrulline‑malate (2‑4 g) if you use supplements, as the creator does.

Closing Note

Give this 3×3 km lactate‑controlled session a try and tweak the paces to match your own 10 k or marathon rhythm using the Pacing app. You’ll build tolerance at a high but sustainable intensity and improve your lactate threshold. Happy running – go roar like a felino on the treadmill!
Remember to watch the full Ismanon video for the complete walkthrough and inspiration.