Looking to do some vo2max work, looking for workouts and paces for a five flat mile guy.
Looking to do some vo2max work, looking for workouts and paces for a five flat mile guy.
10x400 90 rest in 74-76
4x800 3:00 rest in 2:40
I used to run a bit under 5 (4:53) as a 30-something. If a recall correctly.....
12x200m at 30 to 33 seconds.
I remember a lot of 73 to 75 second 400m reps.
8x1000m at 5:55 pace with 1 minute standing rests.
3x1 mile at 5:32 pace with 90 second standing rests.
4 mile tempos at 6:00 flat.
12 mile long runs at 7:25 to 7:40 pace.
Mister Donut wrote:
I used to run a bit under 5 (4:53) as a 30-something. If a recall correctly.....
12x200m at 30 to 33 seconds.
I remember a lot of 73 to 75 second 400m reps.
8x1000m at 5:55 pace with 1 minute standing rests.
3x1 mile at 5:32 pace with 90 second standing rests.
4 mile tempos at 6:00 flat.
12 mile long runs at 7:25 to 7:40 pace.
This is definitely specific to you, A 500 minute mile is not necessary a stereotypical miler, Lots of different people can do , for some of them the 4 miles as 6:00 would be race effort or maybe even not possible, (basket ball player type) . Maybe the 200's would be hard for another, not that I can easily imagine that, but it happens.
OP. you've got to know who you are.
So your looking at maybe 5:20ish for VO2max pace so some simple ones...
6x800 @2:40
4x1200 @4:00
3x1600 @5:20
Recover lap jog and can do more volume based on your volume and experience.
citius5000 wrote:
So your looking at maybe 5:20ish for VO2max pace so some simple ones...
6x800 @2:40
4x1200 @4:00
3x1600 @5:20
Recover lap jog and can do more volume based on your volume and experience.
Ok, lets 05:20 be the vVO2max:
VO2max can be improved from 90-100% VO2max.
A pace of e.g. 90-95% vVO2max would be less demanding.
Especially the 3x1600 seems to be quite demanding ...
Mister Donut wrote:
I used to run a bit under 5 (4:53) as a 30-something. If a recall correctly.....
12x200m at 30 to 33 seconds.
I remember a lot of 73 to 75 second 400m reps.
8x1000m at 5:55 pace with 1 minute standing rests.
3x1 mile at 5:32 pace with 90 second standing rests.
4 mile tempos at 6:00 flat.
12 mile long runs at 7:25 to 7:40 pace.
8x1000 for a 5 minute miler seems insane tbh.
Simp wrote:
Mister Donut wrote:
I used to run a bit under 5 (4:53) as a 30-something. If a recall correctly.....
12x200m at 30 to 33 seconds.
I remember a lot of 73 to 75 second 400m reps.
8x1000m at 5:55 pace with 1 minute standing rests.
3x1 mile at 5:32 pace with 90 second standing rests.
4 mile tempos at 6:00 flat.
12 mile long runs at 7:25 to 7:40 pace.
This is definitely specific to you, A 500 minute mile is not necessary a stereotypical miler, Lots of different people can do , for some of them the 4 miles as 6:00 would be race effort or maybe even not possible, (basket ball player type) . Maybe the 200's would be hard for another, not that I can easily imagine that, but it happens.
OP. you've got to know who you are.
Yup, that 4 mile tempo would be fine for me. Not a race effort at all. Those 200s would be very hard - depending on the rest of course but they would be hard no matter what.
As others have said, Vo2Max should be looking like 5:20-5:30ish pace for you.
Vo2Max pace should be about your (realistic) goal 3000/3200 pace.
Vo2Max work seems to work best for me along with many others with short-medium reps with shorter/“inadequate” rest. Something like 8-12x400m depending on aerobic fitness and time of the training block, with only 400m aerobic pace jog for rest, (I do 7:30-7:45ish pace as a 4:20 type guy)
You can do the same thing with 200m on/off, or 6ish 800s at Vo2Max pace with a more adequate rest is great too.
Conventional wisdom would suggest that a 5 minute miler doesn't need to run longer than 1200s at VO2 max pace and that you dont need much more than 15 -18 minutes in total time running. I wouldn't do 3 x1600 or 8 x1000.
6x800, 5x1000, 4x 1200 are good enough workouts for your level.
VO2max pace is going to be the "Interval" Pace as prescribed by the Jack Daniels Calculator, found here:
https://runsmartproject.com/calculator/
After plugging in a distance and time (1 mile and 5' 00" in your case), training paces are found by clicking the "Training" tab underneath the calculator.
The calculator says the Interval Pace (i.e., VO2max pace) for a 5min miler is 5:29/mile (3:24/km, etc.).
Further info on VO2max Pace and Jack Daniels' definition of "Intervals" is found here:
Jack Daniels Calculator wrote:
VO2max pace is going to be the "Interval" Pace as prescribed by the Jack Daniels Calculator, found here:
...
To clarify, the Interval Pace prescribed by the Jack Daniels Calculator is a little slower than one's velocity at VO2max, since Daniels recommends running his Interval reps a little slower than that velocity. Further info on that is found in the video under the definition of "Intervals" at the second link I provided.