Workout of the Day: VO2max Workouts
Want to know the secret to running a faster 5k? Incorporating VO2max workouts into your running schedule is a great way to improve your running economy, build mental toughness and get a PR!!!
What is VO2max?
An intensity of running that is associated with your maximum oxygen uptake capacity.
- How efficient your body is at transporting and utilizing oxygen to working muscles to use as energy.
What are the benefits of doing a VO2max Workout?
- Increases your bodies efficiency in using oxygen to fuel muscles; meaning, you can run faster and longer before crapping out.
- A great way to get familiar with race pace, if goal race is between 3k and 5k.
- Great for mental toughness and lactic acid buffering.
- Lactic acid buffering can be seen as you being able to desensitize yourself to the negative effects of muscle fatigue
What pace or effort level should VO2max Workouts be done at?
- Defined as a pace between your PR 3k-5k Race pace
- If training with Heart Rate, look to achieve around 95% of Max Heart Rate.
When and how often should you do a VO2max Workout?
VO2max workouts are very demanding and should not be attempted unless you have a solid mileage base under your legs. These kinds of workouts should be introduced around half way through your training season and sustained for the remainder of it until you begin to taper for a big race.
Because this type of workout is so demanding, you should perform a V02max workout only once per week; a 3k-5k race would take the place of the workout if racing during the week.
Different types/way to do a VO2max Workout.
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- Typical workouts include
- Intervals lasting between 3-5 minutes
- Typical workouts include
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- 800m-1200m Repeats at 3k-5k race pace with minimal rest (1:00 to 2:30)to maintain heart rate and time at VO2max
- Can be shorter with minimal rest to break up the work load (400m repeats with 1:00 rest)
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Example workout for beginners, intermediate and advanced runners.
Beginners: 8 x 400ms with 1:30 Rest; 4 x 800m with 2:30 – 3:00 Rest
Intermediate: 12 – 16 x 400m with 1:00 Rest; 6 – 8 x 800m with 2:30 Rest; 5 – 6 x 1k with 3:00 Rest
Advanced: 20 x 400m with 1:00 Rest; 10 x 800m with 2:00 Rest; 8 x 1k with 2:30 – 3:00 Rest; 4 – 5 x 1 Mile with 4:00 Rest
Final Thoughts
VO2max workouts are a great way to boost your fitness and lower your PR. Make sure you have a solid base of mileage before adding them to your schedule and perform them no more than once per week. They are going to be physically and mentally challenging, but that is what will make you a better runner. Be sure to get plenty of rest before hand and also make sure nutrition and hydration are taken care of both before and after the workout.
Good luck and have fun!

