High Vo2 max but not much speed?

Training Advice/Discussion High School

10 years ago 09/05/2013 5:11pm EDT

Hello, Im currently a high school runner who's practicing for Cross Country and I was confused about my physiology.... a day ago I was doing 7x1000m (4-5min rest between each one, each 1000m at 5:30 mile - 6:00 mile pace)and I noticed that even though my heart was able to work harder my legs simply weren't respond to the call....

so even though I wanted to go 100% intensity for each 1000m I couldnt really do it at fully intensity because my legs simply refused to turn-over any faster.

That being said what workouts should I do to bring up my speed up-to-par with my Vo2 max? OR were my legs simply not going any faster due to me tiring out during the workout?

10 years ago 09/05/2013 5:28pm EDT

re: Confused runner

Hill work would be a a good start.

Proper hill training (which can be VERY taxing/exhausting if you do it right) will develop the power and flexibility that will translate into greater speed when you return to the track (or wherever you do your speedwork).

10 years ago 09/05/2013 5:46pm EDT

re: Confused runner

I second the suggestion of hill work

was doing some easy 200s for strides about a month back trying to get back into shape and get some basic speed again. Averaged around 38 seconds on each one and if I really pushed it I could manage a 33/34 but it wasn't pretty. Started doing hill tempos once a week for 20-25 mins. Did 200s again on Tuesday and managed to average around 35 flat with the last one at 31 and felt very smooth

Hills brah, hills

do em, know em, love em

10 years ago 09/05/2013 8:36pm EDT

re: Confused runner

If you go all out for te first one your all out for each subsequent will be slower and slower. 7x1000 seems like a high workload to me

10 years ago 09/06/2013 3:44pm EDT

re: Confused runner

I will 3rd the suggestion of hills. I have recently added hills into my training and the payoff is phenomenal. As stated above - "do em, know em, love em".

10 years ago 09/06/2013 7:49pm EDT

re: Confused runner

Why do you think your VO2max is high? Did you measure it? What is your VO2max? Is it 61?

Why do you think your speed is not much? What is your 5K time? 16:40?

Why are you doing 7x1000m at 5:30-6:00 mile pace? Now?

Why are you doing 4-5 min. rest between 1000m reps? Seems a bit long.

What "speed" do you want to bring up-to-par with your VO2max? What does that even mean?

10 years ago 09/06/2013 8:12pm EDT

re: Confused runner

Your training confuses you because you're delusional about your VO2 measure.

10 years ago 09/06/2013 8:41pm EDT

re: confused or something else

Check tour cadence and running form. Might be holding you back.

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