WEEKLY TRAINING VLOG: May 13-19, 2019. Comrades ultra, Bolder Boulder Weekend Event and more! - Vo2maxProductions

Aug 13, 2025

Intro: This is a quick summary of WEEKLY TRAINING VLOG: May 13-19, 2019 from Vo2maxProductions. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

After a chest cold, the week stayed low‑intensity: 110 mi (≈177 km) total, mostly easy runs and double‑days.
No hard VO₂‑max intervals; instead the focus was on steady volume, light surges, and leg‑turnover work.
Training for the Comrades Ultra (55 mi/89 km) emphasizes hill strength, short fast repeats, and tapering in the final three weeks.

Workout Example:

15‑mile easy run on a hilly bike‑path – keep a comfortable pace, then insert 3 × 3‑minute surges (≈10‑sec faster) with 2 min easy recovery between each surge.
Double‑day runs: repeat a shorter 5‑mi run later in the day at the same relaxed effort to boost daily mileage without extra stress.
Hill repeat session (2½ weeks out): 5 × 1‑minute uphill (≈5‑10 % grade) at a hard but sustainable effort, jog or walk down for recovery; aim for leg‑strength and turnover before the race.

Closing Note: Try this easy‑plus‑surge run today and tweak the paces to fit your own fitness using the Pacing app. Adjust the distances or repeat the hill repeats as needed, and keep an eye on the full Vo2maxProductions vlog for deeper insights. Happy training—your legs will thank you on race day!