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 – and the honest breakdown reveals what happens when you push your legs back to their limit. Her session is a practical template you can adapt and 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 meat of the session is three 1-mile repeats, descending from 6:50 down to 6:40 per mile, which builds the aerobic engine without overdoing it on day one.
• Once those miles are complete, she shifts gears with fast 200-meter repeats (30–35 seconds each) to sharpen turnover and recruit the fast-twitch fibers.
• The workout stresses the legs significantly but provides an excellent re-entry point after time away from the track.

Workout Example (you can copy it straight to your Pacing app):

1. Warm‑up: 2 mi easy (10:00 – 12:00 min/mi) + light strides.
2. Main set – 1‑mile repeats:
   • 1 mi @ 6:50 min/mi
   • 1 mi @ 6:45 min/mi
   • 1 mi @ 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 + stretch.

Practical Tips:

• Show up fueled: Emma had coffee and an RX bar before the session, and the difference it made was noticeable.
• Track your splits with a watch or phone; Emma’s mile splits ranged from 6:30 to 6:40, showing how effort and conditions shape each lap.
• The fast repeats are optional adjustments – if the 200s feel too severe, add recovery time or run fewer reps.
• Your paces should match where you are right now; the framework (warm-up, repeats, short bursts, cool-down) is what matters.

Closing Note: Grab this structure, dial in your paces in your Pacing app, and test it out. You’ll earn some serious leg fatigue, but the fitness gains make it worthwhile – keep running happy. (Head to Emma’s full video for her complete commentary and extra motivation.)

References

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