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 triathletes 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.
6x 1min VO2 Max Runs
- 10min WU Level II;
- 6x 1min Level V, 1min Level II RI;
- 10min CD Level II;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.
The main set is made up of six reps of one minute as hard as you can maintain at Level V, with a minute of jogging at Level II after each rep.
The Cool Down (CD) is at low-intensity jogging (Level II) for a minimum of ten minutes.
Finish with 10 minutes of stretching to assist with the recovery.
If you would like further advice feel free to contact me.
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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