Ismanon's Kilometer Repeats
Workout - Ismanon's Kilometer Repeats
- 15min @ 6'00''/km
- 4 lots of:
- 100m @ 5'00''/km
- 5 lots of:
- 1.0km @ 4'30''/km
- 3min rest
- 15min @ 6'15''/km
- 5min @ 6'15''/km
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Intro: This breakdown covers “¿Conseguiré este Curso cumplir TODO lo que me he PROPUESTO?!” by Ismanon, a video worth watching. We walk through the main ideas so you can test the training approach this week. Check out the full video for complete context and additional depth.
Key Points:
- Treat September as your clean slate—whether you’re a student-athlete or serious runner, it’s the perfect window to set fresh targets and map out your weekly structure.
- Weave together running, strength training, studies, and other projects by assigning each one its dedicated focus days.
- Three “quality” sessions per week on the track drive your speed gains; fill the remaining days with easier runs and recovery to maintain 70–90 km weekly without overtraining.
- Practical move: block out your runs, strength sessions, and other commitments on a calendar; adjust your effort levels to match your current fitness baseline.
Workout Example (distances in kilometers):
- Monday – Quality Long Run: 10–12 km at a firm, sustained pace on the track.
- Tuesday – Easy Run + Gym: 10–12 km at conversational pace, then a football session.
- Wednesday – Quality Track Intervals: 1 km, 2 km, or 3 km repeats at goal-race speed with full recovery between sets.
- Thursday – Easy Run + Lower-Body Strength: 10–12 km easy, then lower-body training.
- Friday – Rest / Active Recovery: light movement or full rest, whichever you need.
- Saturday – Quality Short Intervals: 200–500 m repeats (8–12 reps) at hard intensity.
- Sunday – Long Run: around 18 km at a steady aerobic pace.
Closing Note: Run through this weekly framework this week. Use the Pacing app to dial in your speeds based on what your body can handle today, and watch Ismanon’s video for the full context and extra training wisdom. Own September and build the foundation for your best season.