What would be some good vo2 max workouts for 3000m xc?
What would be some good vo2 max workouts for 3000m xc?
5x800 or4x1000 at slightly faster than your race pace with equal rest.
Equal rest is way too much.
Old school: Billat's 30/30 workout.
Great explanation:
http://running.competitor.com/2014/01/training/workout-of-the-week-billats-30-30_33782
There are lots of workouts that can improve vVo2max. The key is how to progress them so progressive overload is consistently reached. I wouls start with 400s, move to 800s then finally 1200s. 1:1 run to rest ration (same time jog). 2-4 miles total volume. One progression example could be 8x400, 12x400, 4x800, 6x800, 8x800, 3x1200, 4x1200, 5x1200.
Alan
reg wrote:
What would be some good vo2 max workouts for 3000m xc?
If you can do them on grass or XC course, do 6 x 3:00 hard with 2:00 jog.
Hi Reg,
Like I said on the other thread you started, it's too early in our XC season, to be worrying about so-called VO2Max workouts. He needs more miles run at a steady effort, and some miles run at a somewhat harder effort. Increase his mileage. This is generally much more productive and safer than hammering workouts.
If you want to do workouts, do the 10k pace 1km intervals, and try to get the rest down to about 30% of the running time. Fantastic for stamina. Closer to the major races (regionals is in a month or so?), add some 5k and a bit of 3k pace work to the 10k interval session. Get him in the local races to get a feel for the mental and physical demands. Especially in Qld, there is a strong XC program, but NSW and Vic are pretty good for that too.