Valencia LT2 Track Session

Workout - Valencia LT2 Track Session

• 10min @ 7'00''/km
• 3 lots of:
  • 1.6km @ 5'30''/km
  • 1min rest
  • 1.2km @ 4'30''/km
• 1.6km @ 4'30''/km
• 5min @ 8'00''/km

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Intro

Here’s what you need to know from “Final Push Before Valencia: INTENSE Track Session In Spray‑On Shoes”, a standout video from Ben Is Running. We’ll walk through the main takeaways so you can tackle this workout right away. Watch the full video for the complete breakdown.

Key Points

• This session works Lactate Threshold 2 (LT2) and V̇O₂max, helping you run faster marathon-pace splits.
• You’ll run faster than your marathon target, at roughly half‑marathon to 5K/10K intensity, which makes your race pace more manageable.
• Just 60 seconds of active recovery between each rep maintains the effort level without running huge mileage (≈10 km total).
• A COROS Pace 3 watch on track mode delivers exact lap splits—Ben’s tool of choice here.
• For recovery, grab a protein shake within 30 minutes after finishing to support adaptation.

Workout Example

3 × (1600 m @ 3:10 min/km) → 60 s rest → 1200 m @ 3:00 min/km → 60 s rest

• Go through this entire block three times total.
• End with one more 1600 m at ~3:00 min/km (or stick with 3:10 min/km if fatigue is setting in).
• Rest: Take 60 seconds between reps.
• Total: 10.2 km covered in roughly 38 minutes, with average heart rate hitting ~171 bpm.

Practical Tips

• A track‑mode watch or the Pacing app will let you set your lane and capture precise lap splits.
• Rest for exactly 60 seconds between reps—either walking or easy jogging works fine.
• Headwind or heavy legs? Stick with 3:10 min/km for your last 1600 m—the target is crossing LT2, not going all-out.
• Check your lactate numbers afterward—Ben clocked 5.9 mmol/L, a sign the workout hit the mark.
• Get some protein in within 30 minutes of finishing to support adaptation.

Closing Note

Try this high‑intensity track session sometime this week—scale the paces to your own thresholds via the Pacing app, and you’ll find marathon pace gets lighter. Best of luck, and may this work pay dividends for your Valencia race! 🚀

References

• Final Push Before Valencia: INTENSE Track Session In Spray-On Shoes - YouTube (YouTube Video)