Sub-10 2-Mile VO₂ Max

Workout - Sub-10 2-Mile VO₂ Max

• 10min @ 10'00''/mi
• 4 lots of:
  • 800m @ 5'05''/mi
  • 2min rest
• 10min @ 10'00''/mi

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Intro: Vo2maxProductions has a solid breakdown on breaking the 10-minute barrier for 2 miles. The essentials are below so you can start the workout today; watch the full video for the nuance.

Key points

• Sub-10 min for 2 miles needs a respectable 5K base (around sub-16:17) and the ability to sustain 4:45/mile pace (or sub-4:40 for 1600 m).
• Mix easy running with strides and speed sessions that develop pure speed and VO2 max.
• Key intervals. 400 m repeats in 70–75 seconds with 2 min recovery jogs; 800 m repeats at 2:35–2:30, aiming to drop times across sets; 1 km repeats at 3:12–3:10 with 2 min rest.
• Add weekly tempo runs (around 20 min at 5K effort, roughly 5:40/mile) to build lactate threshold.

Workout example

Warm-up: 10 min easy + 4–6 x 100 m strides (max effort, walk back)
Main set (rotate weekly):
  - 6–8 x 400 m at 70–75 s each, 2 min easy jog between
  - 4–5 x 800 m at 2:35–2:30 each, 2 min easy jog between
  - 3–4 x 1 km at 3:12–3:10 each, 2 min easy jog between
Cool-down: 10 min easy

Scale paces and reps to your current fitness. The focus is holding the target pace while the volume builds endurance.

Closing note: Work through this mix of speed, VO2-max, and tempo runs over the next few weeks. Use the Pacing app to set your splits.