Vo2 Max or Hill Training?

Well, what are you doing for your other 2 sets during the week.

Short Reps e.g.up to 300m

Longer Reps up to a mile

bump

Do a tempo, hills, and shorter fartlek workouts (1,2,3,2,1).

Save VO2 for the season.

If you really want to work VO2, make the intervals a bit longer on some of your fartleks to help increase VO2 (longer than 3 minutes, probably close to 4).

Ex. 3,4,5,5,4,3

Although that particular workout is a bit long.

I advice you to do the speed workout up yo 300m, one long fartlek like 54321-2345 and that will help your VO2MAX and the third session you can hill Reps from 150m-300m. Hope this helps. You dont need to work your VO2MAX this early so i recommend just volume and Fartleks.

Hill reps could be perfect vo2max sessions. Running uphill could stress your heart even more.so great oxygen uptake builders run for time and effort. Make sure you make the laps rest 4 minutes a time even if it means you got to tackle the same hill 4-5 times. Just run at an effort that would feel like 5 km effort. So your breathing hard on teh end. Use 4 - 5 reps.

Maximising o2 takes more thn just a couple of weeks of 2 - 3 sessions a week.Jan has proven that more then once. He at least dares to do new things in endurance sports training.

for example after a period of 14 days he increased an athletes vo2 max relative then from 72 ml to 80 ml a kilogram. Without losing weight. An he was training before a lot to as the 72 number should indicate. Tell me what training gets you that fit...

I am a big follower. And just for maintainance i do 2 vo2max sessions a week.And against what some people might want to say for vo2max training an heart rate monitor is way more accurate then an lactate meter. Since vo2max is a limmit caused by your heart capacity. IF your heart pumps more blood your other muscles will take it up.

and is it a good thing to be in shape this early in the season or get in shape in 2 weeks and then what progress can you make as an athlete if you do 2 VO2MAX?

So looks like i will be doing the following up until around march/april where i will be substituting the hill reps for another shorter rep session.

Session 1: Shorts Reps 600m

Session 3: Hills reps

So for the 3rd session hill reps, what sort of /recover etc should i do? With 800m being my main event rather than 400m or 1500m

Thanks Jim

Jeez what happened to my previous post.

So looks like i will be doing the following up until around march/april where i will be substituting the hill reps for another shorter rep session.

Session 1: Shorts Reps 600m

Session 3: Hills reps

So for the 3rd session hill reps, what sort of reps/length/recovery etc should i do? With 800m being my main event rather than 400m or 1500m

Thanks Jim

Post isn't appearing on the board properly, ill try again.

So looks like i will be doing the following up until around march/april where i will be substituting the hill reps for another shorter rep session.

Session 1: Shorts Reps - 300m or less

Session 2: Long Reps - 600m or more

Session 3: Hills reps - ?

So for the 3rd session hill reps, what sort of reps/length/recovery etc should i do? With 800m being my main event rather than 400m or 1500m

Thanks Jim

Winter (November - January)

1. VO2 max work once per week: (a) 5 x 1000m at 3k-5k pace with 2-3 minutes rest or (b) 3 x 4 minutes at 5k pace + 3 x 2 minutes at 3k pace with 2 minute jogs.

2. Tempo once per week: (a) 20-25 minutes at 60 minute race pace (5k pace + 30 seconds per mile) or (b) 5 x 1-mile at 60 minute prace pace with 1 minute rest

3. Hills once per week: 10 x 200 meters (first few at 3k effort, next few at mile effort, next few at 800 effort, last few pretty fast)

4. Sprint work once per week: 8 x 60 meters at 95-100% full speed with 3-4 minutes rest in-between

5. Other 3 days: Easy distance (maybe some strides afterwards if you feel like it).

Pre-Comp (February - March)

1. VO2 max work once per week: (a) 5 x 1000m at 3k-5k pace with 2-3 minutes rest or (b) 16-20 x 200 at mile pace + 1-2 seconds with 100 jogs in 30-35 seconds

2. Tempo/hill once per week: 15-20 minutes at 60 minute race pace + 8 x 150 meters uphill at mile effort

3. Medium reps once per week: (a) 10 x 400 meters at mile date pace with 60-90 seconds rest (b) 7 x 600 meters at mile date pace + 3 seconds with 2 minutes rest or (c) 10 x 300 meters (start at mile pace, work down to 800 pace) with 90 seconds rest

4. Sprint work once per week: 8 x 60 meters at 95-100% full speed with 3-4 minutes rest (maybe some strides afterwards if you feel like it).

5. Distance work the other days

Competition: (April - May)

1. VO2 max work once per week: same as pre-comp. (maybe replace VO2 work with a tempo run once every 3 weeks or so)

2. Hard intervals once per week: (a) 4-5 x 400 at 800 pace - 1-3 seconds (i.e., if you run a 2:00 800, run them in 57-59)with 4-5 minutes rest (b) 2 x 800 at mile pace (4 minutes rest) + 2 x 400 at 800 pace (3 minutes rest) + 2 x 200 very fast (2 minutes rest) or (c) 8 x 200 at 800 pace - 2 seconds (3 minutes rest)

3. Race once per week: mix it up, a 3200 early on, a 400 and 4 x 400 double a few times, etc. etc.

4. Distance work the other days

There ya go

Is this good?

Don't think in terms of a training week. Think in terms of a 10, 14 or even 21 day training cycle. then you are not making "either/or" choices and can include all types of quality sessions in your cycle.

What you should try is backwards running up a hill! Some people believe running straight uphill is beneficial. Others believe that downhill running is even better. With my innovative discovery, you get the best of both worlds! It's minimal impact and you run uphill while facing downhill! The results are indisputable! Just last month, an athlete I coach named Susan B. dropped from 5:13 to 5:01 in the marathon. A 12 minute PR! How many people do you hear of knocking that much time off in one race? Not many! All we did was add in backwards hill running once a week.

Stay tuned for more tips!

I am sure the OP has been waiting the 12 years to get the answers to these questions.

Consider blocking your training in 12 days cycles instead of five. That way you can get in all the modalities that you want to hit.

step 1 put down the cupcake

step 2 get sum help

step 3 wimen

uh?