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
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro: This workout comes from Ismanon’s VOY A MARRUECOS PARA CORRER—a worthwhile video that deserves a full watch. We’ve extracted the key points below so you can run this session right away.
Key Points:
- Warm‑up: 5 km at an easy pace, aiming for around 5:20 min/km (or slower if running alongside someone).
- Main set: 8 × 1 km repeats, focused on holding a lactate concentration of 3–4 mmol/L.
- A lactate meter is key to monitoring effort; use it to keep each repeat within that target window.
- Aim for roughly 3:12–3:18 min/km, shifting faster or slower based on your lactate readings.
- Short recovery is the way to go—30–60 seconds between repeats—and recheck lactate right after each one.
Workout Example:
5 km easy warm‑up (≈5:20 min/km)
8 × 1 km intervals
• Goal: 3‑4 mmol/L lactate per interval
• Pace: ~3:12‑3:18 min/km (adjust based on lactate reading)
• Rest: 30‑60 s active recovery (slow jog or walk)Modify the pace to match your current fitness—just keep your eye on the lactate target.
Closing Note: Run this lactate-focused workout next time you’re out. The Pacing app lets you customize the pace to suit your level. Happy training and enjoy the adventure! 🚀