VO2max Running Workouts

VO2max Intervals

VO2max is the maximum amount of oxygen your body can take up and use. Sessions in this category bring you close to that limit with hard intervals at roughly 3k to 5k race pace. Efforts last from 30 seconds to about six minutes, and the recoveries are long enough to repeat each effort at the same quality.

VO2max training raises your aerobic ceiling and the speed you can hold at that level, which is central to 5k and 10k racing and still useful for longer races. The category includes long intervals such as 5 x 3 minutes and mile repeats, track sessions such as 6 x 800 m and 6 x 1000 m, and short interval formats with a research background, such as Billat 30-30, the Norwegian 4x4, 10-20-30 and 30/15. Yasso 800s, a well known marathon session, sit here too because the repeats are run between 10k and 5k pace.

These sessions are demanding. One a week is enough for many runners, usually in the build and peak phases, with easy days around it. Warm up for at least 15 minutes and include a few strides before the first interval.

Beginners can start with 6 x 2 minutes, 8 x 400 m or 10-20-30. Intermediate runners move to 5 x 3 minutes, 6 x 800 m or 30-30. Experienced runners use mile repeats, 30/15 or intervals with float recoveries.