What are some Good VO2 max workouts for 5k training?
What are some Good VO2 max workouts for 5k training?
4x100m with 5min rest
3x2mile at 5k pace with 30 seconds rest
Bob bernstein wrote:
4x100m with 5min rest
BEST. WORKOUT. EVER.
Are you serious?
Are you serious?
huhhhhgg? wrote:
Bob bernstein wrote:4x100m with 5min rest
BEST. WORKOUT. EVER.
I prefer 4x10x10m w 5m rest
crete wrote:
huhhhhgg? wrote:BEST. WORKOUT. EVER.
I prefer 4x10x10m w 5m rest
That is an excellent one. Especially powerful if you do it twice a day.
The best V02 workout involves losing weight rather than actual running in the correct zone.
2-3 x 3000m run as
1200 @ 10K pace + 1800 @ 3K pace
10 minutes at 70% of 3K pace rest in between each, i.e. for a 9:00 3K runner do the rest at 3/.70 ---> 4:15 per K
chinese lightning wrote:
2-3 x 3000m run as
1200 @ 10K pace + 1800 @ 3K pace
10 minutes at 70% of 3K pace rest in between each, i.e. for a 9:00 3K runner do the rest at 3/.70 ---> 4:15 per K
1200m @ 10km + 1800m @ 3000m can be done once, not 2-3 times. That would kill somebody.
Ninetonite wrote:
chinese lightning wrote:2-3 x 3000m run as
1200 @ 10K pace + 1800 @ 3K pace
10 minutes at 70% of 3K pace rest in between each, i.e. for a 9:00 3K runner do the rest at 3/.70 ---> 4:15 per K
1200m @ 10km + 1800m @ 3000m can be done once, not 2-3 times. That would kill somebody.
trust me, it can be done.
VO2max doesn't really respond to training, so why bother banging your head against a wall.
Focus on 5k goal pace work, building towards a simulation workout in which you cover a considerable distance at pace, with minimal rest. If you're a fast twitch runner, make the reps shorter with VERY short recoveries. If you're a slow twitch runner you can do 1200s or 1600s.
Earlier in the season you should have a healthy mix of faster and slower paces mixed in, but as you approach your key race, goal pace becomes king.
If you really want to improve VO2max, though, the best way is to do hill repeats. You want to induce as rapid an increase in heart rate as possible. You can do this more easily on a hill because your foot is in contact with the ground for longer periods of time, which means your heart has to work harder to pump blood through contracting muscles. 10x1 minute uphill with a complete recovery between each rep would work. If you do this kind of work, do it earl in the season.
The efficacy of VO2 Max training is somewhat debated. However, there is a certain benefit of training at or slightly faster than 5k pace (whether it is VO2 or race specificity training, who knows?). Daniels, Vigil, and Pfitizenger have recommended in their training books. However, I get the impression from their writings that repeats less than 2:00 in length might not be sufficient to get a training stimulus; more than 5:00 in length might be more of a racing and wear-down effect as opposed to a training effect.
800 dude wrote:
VO2max doesn't really respond to training, so why bother banging your head against a wall.
Are you serious, it responds a LOT to training
It responds to the workouts you described
Manchester wrote:
800 dude wrote:VO2max doesn't really respond to training, so why bother banging your head against a wall.
Are you serious, it responds a LOT to training
It responds to the workouts you described
Define "a lot".
First, if you are looking to raise VO2max and are decently trained you are not going to raise it a lot. Optimistically 10% so you might go from 60 ml/kg/min to 66.
Second, but you can get faster.
The usual recommendations are efforts lasting 3-5 minutes at 5K pace with equal recovery (jogging). 3 to 5 times. Maybe 15 min worth. Pretty hard to get quality after 15 min worth.
then there is 30 sec on/30 sec off for up to 15 minutes. Pretty much going all out for 30 sec, then jogging for 30 sec. Repeat.
Indian lightning wrote:
What are some Good VO2 max workouts for 5k training?
Hey Indian lightning, about 90% of the responses to your VO2 max question are a$$hole trollers.
The main benefit to traditional V02 type work is specific pace practice. More neuromuscular rather than cardiovascular.
20x100 in 15 seconds with 100m jog. Use flying starts and keep the jog fast enough that you don't recover breath or HR, and just slow enough to prevent acidosis.
You will want to give up after 5 reps, but if you keep going you'll realize just how fast you can go operating above sustained O2 capacity (V02max is not your absolute max O2 consumption) and your aerobic system, including muscle fibers, will adapt more quickly than it does to longer, slower repeats.
If 15 seconds is too fast, just hit the 100's in about your 800m goal pace.
I would include psychological as well. If you are doing 4-5 x 1 mile repeats in 5:00 each, you are definitely grinding. There is a certain mental strength that comes from doing this type of workout. And it is a different type of discomfort than what you get from a tempo run.