Friday Fartlek Run: Matt Fitzgerald’s VO2 Progression A

Your VO2 max is a measure of the maximum amount of oxygen your body can utilise during exercise. If you increase your VO2 max, any run below that level is therefore easier (in theory). Spending time training at VO2 Max intensity will generate performance enhancements for runners of all distances but runners and triathlete running distances up to 10km will benefit the most.

Each week I will be posting the Friday Fartlek Run Sessions that you can do to enhance your running. Fartlek is a Swedish term that runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.

This workout has come from an article by Matt Fitzgerald in the May 2007 edition of Triathlete Magazine.

Matt Fitzgerald’s VO2 Progression A

• 10min WU Level II;
• 10x 30sec Level V, 30sec Level I-II RI;
• 10min CD Level II;
• 10min Stretching

Start the workout with a Warm Up (WU) at Level II for ten minutes.

Complete a set of ten, 30-seconds running at Level V, with a 30 second Rest Interval (RI) at Level I-II after each rep.

The Cool Down (CD) is at a low intensity, jogging (Level II) for ten minutes.

Finish with 10 minutes of stretching to assist with the recovery.

Here is my data from doing the workout:

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.

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