Emma's Lactic Blaster

Workout - Emma's Lactic Blaster

• 10min @ 9'30''/mi
• 0.0mi @ 6'50''/mi
• 2min 30s rest
• 0.0mi @ 6'45''/mi
• 2min 30s rest
• 0.0mi @ 6'40''/mi
• 5min rest
• 6 lots of:
  • 200m @ 4'22''/mi
  • 30s rest
• 10min @ 10'00''/mi

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Emma Abrahamson recently shared her return to track training after a three-year absence. The honest breakdown reveals what happens when you push your legs back to the limit. Her session is a practical template you can run through your Pacing app today.

Key points

• A solid warm-up sets the tone. Emma opens with 2 miles of easy-paced running before the hard work begins.
• The main set is three 1-mile repeats, descending from 6:50 to 6:40 per mile, which builds the aerobic engine without overdoing it on day one.
• After the miles, she shifts to fast 200-meter repeats (30–35 seconds each) to sharpen turnover and recruit fast-twitch fibers.
• It’s a heavy session for the legs but a good re-entry point after time off the track.

Workout example

You can copy this straight to your Pacing app.

1. Warm-up: 2 mi easy (10:00–12:00 min/mi) plus light strides.
2. Main set, 1-mile repeats:
   • 1 mi at 6:50 min/mi.
   • 1 mi at 6:45 min/mi.
   • 1 mi at 6:40 min/mi.
   • Take 2–3 min of easy jog or walk between each mile.
3. Cadence work, “twos”:
   • 6 × 200 m fast (aim for 30–35 sec each) with 30 sec easy jog recovery.
4. Cool-down: 1 mi easy plus stretch.

Practical tips

• Show up fueled. Emma had coffee and an RX bar before the session.
• Track your splits. Emma’s mile splits ranged from 6:30 to 6:40.
• The fast repeats are optional. If the 200s feel too severe, add recovery time or run fewer reps.
• Your paces should match where you are now. The framework (warm-up, repeats, short bursts, cool-down) is what matters.

Use this structure, dial in your paces in your Pacing app, and try it. (Watch Emma’s full video for her commentary.)

References

• my first TRACK WORKOUT in 3 YEARS! legs went lactic - YouTube (YouTube Video)