VO2MAX INTERVALS
In the 1960s, famous Swedish physiologist Per-Olaf Åstrand documented that by breaking a set amount of work up into smaller segments or intervals, you can perform the whole set of work at a higher intensity. This scientific discovery was preceded by elite runners in the 1950s, who used interval training to boost their fitness. Since then, interval workouts have become popular among runners as a way to quickly improve their fitness and prepare for races. Interval workouts alternate high-intensity work periods with low-intensity recovery periods and include four variables that can be manipulated: time (or distance) of each work period, speed of each work period, time of each recovery period, and number of repetitions.
Interval workouts have become popular among runners as a way to quickly improve their fitness and prepare for races.
One of the best interval workouts to improve your cardiovascular fitness is VO2max intervals because their purpose is to improve your VO2max—the maximum volume of oxygen your muscles consume per minute. Along with lactate threshold, VO2max is very important for a 5K because it indicates the maximum rate at which your muscles consume oxygen. Think of your VO2max as your aerobic ceiling, with the lactate threshold representing the fraction of that ceiling at which you can run without fatigue. Research shows that high intensity training (95-100% max heart rate) is the most potent way to increase VO2max by increasing your maximum stroke volume (the volume of blood pumped by your heart with each beat) and maximum cardiac output (the volume of blood pumped by your heart each minute) so your heart pumps more blood and oxygen to your muscles. Since VO2max is also influenced by what’s going on inside your muscles, building more capillaries and mitochondria by increasing your weekly volume will also increase your VO2max.
For recreational and intermediate runners, VO2max pace corresponds to about 2K race pace (for very good runners, it’s close to 3K race pace). You should come close to reaching your maximum heart rate by the end of each work period since VO2max occurs when you reach your maximum heart rate. The goal of VO2max intervals is to reach and sustain your VO2max during the work periods. The workout should feel difficult and you’ll be able to speak only a few words at a time.
5K Training Program
This 8-week 5K program is planned in 4-week cycles, with the fourth week used as a recovery week. Cycle 2 includes a slight reduction in volume to accommodate the increased intensity. Numbers represent kilometres. LT = lactate threshold. Strides: fast but controlled short runs that recruit fast-twitch muscle fibres, improve speed, and ease the transition into more formal speedwork. Aim for a fast, smooth feeling and take full recovery between each effort.
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