Welsh Runner's VO2 Max Miles

Workout - Welsh Runner's VO2 Max Miles

• 10min @ 10'00''/mi
• 5 lots of:
  • 0.0mi @ 7'30''/mi
  • 1min rest
• 10min @ 10'00''/mi

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Intro

A breakdown of “ALL IN S3:E6 - 30 MINUTE 10K - WHY DO I GET NERVOUS BEFORE SESSIONS?” from The Welsh Runner. Here are the essentials so you can start training today.

Key points

• Before going hard, reframe: you only get two chances a week to run fast, so make them count.
• Core work: 5 miles (8 km) of VO2-max running at 5K-10K effort (around 5:00-5:05 min/mi, close to 5K race pace).
• Brief recovery breaks (short jogs or walks) keep heart rate up and mimic race conditions.
• It’s hard work. Lean into running hard and accept the effort.
• Follow with a threshold session later in the week and an easy long run.

Workout

Total: 5 miles (8 km) at 5K pace
- Warm-up: 10-15 min easy jog
- Main set: 5 miles at around 5:00-5:05 min/mi (5K-10K effort)
  - Recoveries short (30-60 sec jog or walk)
  - Aim for 5-5:05 min/mi splits (VO2-max work)
- Cool-down: 10-15 min easy jog

Adjust the pace to your current 5K pace. If you’re slower, pick a pace that feels hard but sustainable for the full distance.

Closing note

Run this VO2-max session this week and dial in the paces in your training app.

References

• ALL IN S3:E6 - 30 MINUTE 10K - WHY DO I GET NERVOUS BEFORE SESSIONS? - YouTube (YouTube Video)