VO2 Max Booster

Workout - VO2 Max Booster

• 15min @ 6'00''/km
• 4 lots of:
  • 20s @ 2'30''/km
  • 40s rest
• 10 lots of:
  • 1min @ 4'00''/km
  • 1min rest
• 12min @ 6'00''/km

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Intro

Here’s what to take from What can we LEARN from Kipchoge? | V02 max, running economy, lactate threshold by Stephen Scullion, Olympic marathoner. Watch the full video. We’ve pulled the core insights for your training.

Key points

• VO2 max is the maximum oxygen your body consumes during all-out effort. A higher VO2 max lets you run faster at any given percentage of your aerobic capacity.
• Lactate threshold (or steady-state speed) is the fastest pace you can hold before fatigue takes over.
• Running economy is your efficiency, how much energy you burn at a given speed. Better economy means you save fuel.
• Test VO2 max with a Cooper test: run hard for 12 minutes, note the distance, plug it into a calculator. Retest in 5-6 weeks.
• Find lactate threshold with a 50-60 minute steady run at comfortably hard pace. If you could hold it longer, you have your threshold speed.
• Improve running economy with consistency, targeted strength work, gradual mileage increases, and good recovery (sleep, hydration, massage, yoga).

Workout example

VO2 max intervals (hill or grass adds resistance), 10-15 minutes of hard work total:

1. 10 x 60 seconds hard (around 90-95% VO2 max) with 60 seconds easy.
2. After 7-10 days: 5 x 2 minutes hard / 90 seconds easy.
3. After another 7-10 days: 5 x 3 minutes hard / 90-120 seconds easy.

Run this cycle for 6-8 weeks for clear VO2 gains.

Lactate-threshold work (run at steady-state pace):

• 5 x 6 minutes at threshold pace (just before heaviness kicks in).
• 3 x 10 minutes at the same pace or slightly faster, on flat or grass.
• After 3-4 weeks, repeat the 50-60 minute test to check progress.

Running-economy tips

• Record yourself on a treadmill and compare arm swing, hip position, and shoulder action with elite runners. Look for wasted vertical movement or inefficient mechanics.
• Light strength work (calves, hamstrings, glutes, core) 2-3 times a week.
• Add 10-15% to weekly mileage each week. If you’re running 10 miles, go to 11.
• Recovery matters: hydrate, eat well, sleep, foam roll, stretch.

Closing note

Test your VO2 max, lactate threshold, and running economy today and plug the numbers into the Pacing app. Fine-tune the intervals and paces to your fitness.

References

• What can we LEARN from Kipchoge? | V02 max, running economy, lactate threshold - YouTube (YouTube Video)