Are you doing your sets wrong? Learn the correct rhythm to improve without getting injured.

The Laboratory of Juan María Jimenez Llorente

In this Q&A session, we'll discuss a very common mistake among runners: doing intervals too fast. We'll explain how to choose the right pace based on your goal (VO2 max, threshold, race pace) and how to avoid errors that can slow you down or even cause injury. Learn to train smart and get the most out of every session.

⏱️ HIGHLIGHTS:
00:00 - Introduction: Full-throttle sets or controlled sets?
00:34 - What abilities do the series train?
01:20 - Risks of going too fast
02:00 - How to calculate the correct pace: personal best, stress test or field test
03:15 - Explanation of the 6-minute test to calculate BAM
04:10 - Practical example with a 10k time of 40 minutes
04:35 - Training 1: race pace (6x1000 at 3:50–3:55)
05:10 - Training 2: VO2 max or BAM (6x1000 at 3:45–3:50, long recovery)
05:50 - Workout 3: 5k pace (5x600 at 3:35–3:40, medium recovery)
06:30 - Choose the type of series according to your runner profile
07:15 - Common mistakes when doing series incorrectly
08:10 - Benefits of doing them at the right pace
09:10 - Conclusion: train smart and compete better than you train