Fon Romé KM Repeats

Workout - Fon Romé KM Repeats

• 10min @ 6'00''/km
• 6 lots of:
  • 1.0km @ 4'20''/km
  • 2min rest
• 5min @ 6'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/fon-romé-km-repeats-c82b1add

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

Ismanon’s latest video is packed with practical training insights. We’ve distilled the key takeaways so you can get straight into the workout. Check the full video on YouTube to dive deeper into the location and his running philosophy.

Key Points

• Altitude training anchors the entire approach. The team trains across elevations ranging from 100 m (town) to approximately 2,050 m (parking area), with intermediate stops around 1,500 m (lake) and 1,800 m (gym and track) to progressively build aerobic power.
• Mixed surfaces (snow-rimmed peaks, lakeside roads, forest paths, and a 1 km Nordic-style track) offer both low-impact running and organic hill challenges.
• Steady-state running: a 12 km session at roughly 4:50 min/km (or 450 seconds per km) with a relaxed heart rate (~115 bpm) demonstrates aerobic base-building at a manageable clip.
• Speed work: 500 m sprints, 1 km efforts, and 6 km threshold runs at altitude build capacity under fatigue.
• Practical note: the gym provides well-maintained treadmills suited for recovery jogs or speed sessions; pre-book the quality belts if you plan high-intensity work.

Workout Example

Day 1 — Easy Run

• Distance: 12 km
• Pace: approximately 4:50 min/km (450 seconds per km)
• Route: lakeside road; expect wind gusts and panoramic alpine backdrop.
• Effort: keep pulse at about 115 bpm to maintain aerobic base development.

Day 2 — 500 m Repeats

• Warm up with 2 km at conversational pace.
• 6 × 500 m at ~4:15 min/km (255 seconds per km) with 90 seconds easy jogging between reps.
• Finish with 2 km easy cooldown.

Day 3 — 1 km Intervals (Altitude)

• Begin with 2 km at easy pace.
• 6 × 1 km at ~4:20 min/km (257 seconds per km), recovering with 2 minutes of easy jogging.
• Wind down with 3 km on lakeside pavement.

Day 4 — High-Altitude Loop Work

• Complete a 6 km out-and-back at the 2,050 m elevation (mostly flat terrain with 300 m repeating sections) at an easy pace, concentrating on breathing mechanics.
• Optionally, hit the 1 km Nordic-style track for short 300 m repeats if you want speed-focused work.

Closing Note

Test these altitude runs yourself and dial in your pace using the Pacing app based on your current fitness level. The Fon Romé location offers stunning training ground; feel free to modify interval lengths and paces to fit your goals. Enjoy the miles.

References

• EL MEJOR LUGAR PARA CORRER DEL MUNDO PT.6 🤩🌍 - YouTube (YouTube Video)