Ismanon's Football Speed Session

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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Here’s what you need to know about The Grefg vs DjMariio || El partido de fútbol de YOUTUBERS desde DENTRO!, a video from Ismanon worth watching. The standout running workout is below so you can test it yourself. For the full context, watch the original video.

Key points:

• The vlogger combines a travel day, a football match, and a running session.
• This workout has speed intervals over 200 m on a track or grass field. It’s a proven approach for building leg speed and VO2 max. For the methodology, see mastering interval training.
• The warm-up covers 5-6 km easy before the intervals.
• Main set: 4 blocks of 5 x 200 m with 1 min rest between each 200 m and 2 min between blocks.
• Target pace is under 2:30 per 200 m (around 12 km/h). Grass reps came in at around 31-32 s, track runs dipped below 30 s, final rep at 28 s.
• Wrap up with easy running and a quick cold-water leg soak if you want it.

Workout example:

1. Warm-up: 5-6 km of easy, conversational-pace running.
2. Intervals: 4 x (5 x 200 m) on a track or grass.
   • Each 200 m should feel hard and controlled (target under 2:30).
   • Recovery: 1 min of easy jogging or walking between 200 m reps.
   • Between blocks: 2 min of easy jogging.
3. Cool-down: 1-2 km easy, then a quick cold-water leg soak if you want.

Practical tips:

• A stopwatch or GPS watch makes it easier to track whether you’re hitting the under-2:30 per 200 m target.
• Keep recovery jogs genuinely easy. Let your heart rate settle just enough to handle the next hard effort. Short, high-volume repeats are among the proven interval strategies to cut minutes off your 5K time.
• Grass produces slower times. Adjust your effort to compensate.
• Drink plenty of water before and after, especially on a warm travel day.

Closing note: try this 200 m interval session. Speed work pays off whether you’re sharpening 5K pace or mastering the 10K.

Adjust paces in the Pacing app to match your fitness.

Watch the full Ismanon video for the complete day with extra training tips.

References

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