The Grefg vs DjMariio || El partido de fútbol de YOUTUBERS desde DENTRO!⚽️ - Ismanon

This is a quick summary of The Grefg vs DjMariio || El partido de fútbol de YOUTUBERS desde DENTRO!⚽️ from Ismanon. It’s a fun watch — we’re breaking down the vlogger’s killer running workout so you can try it today. Be sure to check out the full video for all the details.

Key points

• The vlogger combines a day of travel, a football match, and a focused running session.
• The running workout is a speed‑interval set on a 200 m track (or grass). This is a powerful method designed to boost leg speed and VO₂ max, and if you want to learn more about the methodology, you can dive into our guide on mastering interval training.
• Warm‑up is 5–6 km easy running before the intervals.
• Main set: 4 blocks of 5 × 200 m with 1 min recovery between each 200 m and 2 min between blocks.
• Target pace is under 2:30 per 200 m (≈ 12 km/h). On grass the reps were ~31‑32 s, on the track under 30 s, the last at 28 s.
• Finish with a cool‑down and a quick cold‑water leg recovery.

Workout example

1. Warm‑up – 5–6 km at an easy, conversational pace.
2. Intervals – 4 × (5 × 200 m) on a track or grass.
   • Run each 200 m at a hard, controlled effort (aim <2:30).
   • Recovery: 1 min easy jog/walk between the 200 m repeats.
   • Between blocks: 2 min easy jog.
3. Cool‑down – 1–2 km easy, followed by a brief cold‑water leg soak if desired.

Practical tips

• Use a stopwatch or a GPS watch to hit the <2:30 target per 200 m.
• Keep the recovery jog truly easy; the goal is to let your heart rate drop just enough to sustain the next hard effort. This kind of high-volume, short-repetition work is one of the most proven interval strategies to cut minutes off your 5K time.
• If you’re on grass, expect slightly slower splits; adjust effort accordingly.
• Hydrate before and after the session, especially if it’s a hot travel day.

Closing note Give this fast‑paced 200 m interval workout a try. Incorporating speed sessions like this is essential whether you’re building towards a specific race or just want to get faster. It’s a fundamental part of any solid plan, from sharpening your 5K speed to mastering the 10K.

Feel free to customise the paces in your Pacing app to match your current fitness. Have fun, stay fast, and keep those legs happy for the next football match!

Remember to watch the full Ismanon video for the full day’s story and extra training insights!

References

• The Grefg vs DjMariio || El partido de fútbol de YOUTUBERS desde DENTRO!⚽️ - YouTube (YouTube Video)

Workout - Ismanon's Football Speed Session

• 17min 30s @ 6'15''/km
• 4 lots of:
  • 200m @ 2'35''/km
  • 1min rest
  • 200m @ 2'35''/km
  • 1min rest
  • 200m @ 2'35''/km
  • 1min rest
  • 200m @ 2'35''/km
  • 1min rest
  • 200m @ 2'35''/km
  • 1min rest
  • 2min rest
• 12min 30s @ 7'15''/km

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