VOY A MARRUECOS PARA CORRER 🏃🏽‍♂️🤩 || Vicky Foods RUNNING TOUR🌍 - Ismanon

Intro: This is a quick summary of VOY A MARRUECOS PARA CORRER 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:

• Warm‑up: 5 km easy (around 5:20 min/km or a little slower if you’re with a partner). 
• Main set: 8 × 1 km repeats aiming for a lactate concentration of 3‑4 mmol/L.
• Use a lactate meter to gauge effort; adjust pace so each interval stays within that lactate window.
• Target pace for the 1‑km repeats is roughly 3:12‑3:18 min/km (adjust up/down if lactate is too high/low).
• Practical tip: keep a short rest (30‑60 seconds) between repeats and monitor your lactate after each interval.

Workout Example:

5 km easy warm‑up (≈5:20 min/km)

8 × 1 km intervals
   • Goal: 3‑4 mmol/L lactate per interval
   • Pace: ~3:12‑3:18 min/km (adjust based on lactate reading)
   • Rest: 30‑60 s active recovery (slow jog or walk)

Feel free to tweak the pace to match your current fitness – just keep the lactate target in mind.

Closing Note: Give this lactate‑guided interval session a try on your next run, and remember you can always customize the paces in the Pacing app to fit your own speed. Happy training and enjoy the adventure! 🚀

References

• VOY A MARRUECOS PARA CORRER 🏃🏽‍♂️🤩 || Vicky Foods RUNNING TOUR🌍 - YouTube (YouTube Video)

Workout - Vicky's Morocco Threshold Run

• 5.0km @ 5'20''/km
• 8 lots of:
  • 1.0km @ 3'15''/km
  • 1min rest
• 12min @ 5'20''/km

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