Sub-88 HM: VO2 Max Builder

Workout - Sub-88 HM: VO2 Max Builder

• 10min @ 6'00''/km
• 6 lots of:
  • 1.0km @ 3'56''/km
  • 2min rest
• 10min @ 6'00''/km

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Intro: That Running Guy’s Half Marathon Training Series: Sub 88 Weekly Vlog is worth watching. Below are the takeaways so you can run the session this week. Watch the full video for the breakdown.

Key points:

• The plan follows an 80/20 split: 80% easy, 20% higher intensity.
• Pace is conversational, guided by VDOT zones rather than strict heart-rate targets.
• The week mixes park runs, 1 km repeats, and tempo/threshold sessions to build endurance and speed.
• The coach stresses body awareness and real-time pace adjustments. Use your VDOT to set paces for a sub-88 half (around 6:45 min/mi).

Workout example:

Monday – easy run 4–5 mi at conversational pace
Tuesday – 1 km repeats: 6 × 1 km at 5k race pace with 2-min jog recovery
Wednesday – rest or light cross-train
Thursday – tempo run: 5 mi at threshold pace (around 10s faster than half-marathon goal)
Friday – easy run 3 mi plus strides
Saturday – park run (5k) at steady, comfortable effort
Sunday – long run 8–10 mi easy, last 2 mi at goal half-marathon pace

Adjust distances and paces to your current fitness. Use the Pacing app to set VDOT-calculated target paces.

Closing note: Try this 80/20 framework this week and tune paces in the Pacing app to your fitness.

References

• Half Marathon Training Series: Sub 88 Weekly Vlog - YouTube (YouTube Video)