Tip: Head to the Track for Your VO2 Max
June 01, 2009
The one type of workout that 99% of runners wouldn't think of doing any place other than the track is VO2 max work. Many of you have heard the terms VO2 and/or VO2 max, but don't know what it means. VO2 is simply the amount of oxygen your body can utilize during exercise for a given length of time. The reason you need to know the term is that certain workouts improve your VO2 max to a great degree than others. Long runs and threshold don't improve your VO2 max the same way 4-6x800m at 3,000m pace will even though those two workouts are the cornerstones of any intelligent training plan.
So what is your VO2 max? While you could go to a testing facility to get an accurate measurement, the easiest way is to run a 3,000m (7.5 laps) time trial and that pace is your velocity at VO2max. Now, I'll be honest...running a 3k time trial at your local track is REALLY hard...not sort of hard, not challenging, but REALLY hard. I suggest you find a runner faster than you to pace you through 5 laps (2k) at 10-15 seconds mile faster than your 5k PR pace and hopefully you can kick a bit in the last minute or two of the time trial.
Once you get your 3k PR time then you'll simply use that pace when you do VO2 max workouts. A classic VO2 max for collegiate athletes is 3-5x1,000m at 3k pace with 3-4 minutes rest. This workout might be perfect for some of you, but let me suggest you start with this workout: 5x600m at VO2 max pace with 400m slow jogs between. Then, the next time you do the workout you can end with a 1,000m segment at VO2 max pace, giving yourself a full 5,000m worth of work on the track (3,400m of VO2 max work and 1,600m of slow jogging=5,000m). One nice thing about this workout is that as you gain fitness over several weeks you can change the slow 400m jogs to easy 400m jogs, making the workout a high level aerobic workout where you'll run a surprisingly nice 5,000m time during the workout.
So, take advantage of the early summer weather and head to the track for VO2 max.
Coach Jay coaches athletes at RunnersCoach.com and blogs at CoachJayJohnson.com. And don't forget, if you have training question for Jay, email him here: coachjay@nike.com.
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