Vicky's Morocco Threshold Run
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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Intro: This workout comes from Ismanon’s VOY A MARRUECOS PARA CORRER. Worth a full watch. We’ve pulled out the key points so you can run this session right away.
Key points:
- Warm-up: 5 km easy, around 5:20 min/km (or slower with company).
- Main set: 8 x 1 km repeats, holding a lactate concentration of 3-4 mmol/L.
- A lactate meter is the way to monitor effort. Keep each repeat in that window.
- Aim for roughly 3:12-3:18 min/km, faster or slower based on lactate readings.
- Short recovery: 30-60 seconds between repeats. Recheck lactate right after each one.
Workout example:
5 km easy warm-up (about 5:20 min/km)
8 x 1 km intervals
- Goal: 3-4 mmol/L lactate per interval
- Pace: about 3:12-3:18 min/km (adjust based on lactate)
- Rest: 30-60 s active recovery (slow jog or walk)Adjust the pace to your fitness. Keep an eye on the lactate target.
Closing note: Run this lactate-focused workout next time out. The Pacing app lets you customize the pace.