Hey, is 8x600m @ slightly faster than 3000m pace with 2:00 recov. a Vo2max workout?
Hey, is 8x600m @ slightly faster than 3000m pace with 2:00 recov. a Vo2max workout?
Yes, although unless 3k pace is 10:40 or slower than the recovery is a little bit long. To me, it looks most like a VO2/strength workout for an 800 guy.
I would say yes, though if you want a pure VO2max workout I would design it differently. You will reach your maximum oxygen intake at somewhere between 3k and 5k pace, so running faster than 3k pace in this workout won't help develop your VO2max any more than a slower pace would (though that's not to say this pace or workout isn't appropriate for other purposes). Also, the recovery is a little long, so you will likely be spending less time at your VO2max during those intervals than you would if the recovery was more like 60 seconds. You want your recovery time to be at least a little less than the interval time for a VO2 max workout. Something like 8 x 600 at current (not goal) 3k pace with a 200 jog (60-70 seconds) would be a similar workout tweaked to specifically work on your maximum oxygen intake (VO2max). Hope that helps.
VO2max workout is a bit overly simplified. Any pace can increase VO2peak, it really depends where you are at in your training. The fitter you get, the harder (or easier) you need to go for additional adaptation. Of course 3k pace can do the trick.
For an 800m runner, this is more of tempo type workout --though a bit long fro some. For a distance runner just transitioning to higher quality training, this could be fairly tough session even though the V02 for this work/rest pattern is ~80% peak overall. Try not to get caught up in formulas, this pace, this rest etc. A good workout can influence more than one aspect, as performance at one distance is related to performance at the others. And there is more than one way to work for a goal.
Your 8x600 is a fine workout, and a lot happens physiologically in the first 2' of running, much of it unrelated to oxygen uptake.