Boston Build: VO₂ Max 200s
Workout - Boston Build: VO₂ Max 200s
- 15min @ 6'00''/km
- 12 lots of:
- 200m @ 2'50''/km
- 1min rest
- 12min @ 6'00''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro: This summary covers Designing a Training Plan For a 2:20s Marathon: Boston 2025… Episode 2 from Vo2maxProductions. Here are the essentials so you can use the workout today. Watch the original for the reasoning.
Key points:
- Use a 5-zone pace system (Zone 2 as aerobic base, Zones 3-4 for threshold, Zones 4-5 for VO2max) where you run slower or faster than marathon pace, not at it.
- Use 10 to 12-day cycles instead of a 7-day format. Lets you schedule long runs when they fit.
- Build your Zone 2 aerobic foundation first, then add strides (15 to 20 sec) and harder workouts while pushing mileage up.
- Cut back hard during the final two weeks. Drop the tough long runs and arrive at the start line with fresh legs.
Workout example (Sunday track session):
- Easy jog plus 5 minutes of relaxed running for warm-up.
- 200 m repeats at around 34 seconds each (about 5K pace). Start with 12 reps, work up to 16, then 20 over successive weeks.
- Finish with 15 to 20 sec strides (4 to 5 reps with easy jog recovery).
Tip: hold the repeat pace steady. Build the number of reps before race day, not the speed.
Practical tips:
- Use a planning sheet (paper or digital) to map weekly volume, long-run scheduling, and target zones.
- Use Zone 2 runs to burn fat, strengthen mitochondria, and support aerobic capacity.
- When adjusting speed, vary rest intervals (full recovery vs short jog) to target economy or threshold.
- Don’t get stuck at marathon pace early. Mixing slower and faster work sharpens threshold and economy.
Closing note: Try this structure, dial in paces to your current fitness, and tailor the intervals in your pacing tool.