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 deserves a watch—here’s what stands out. We’ve pulled the key takeaways so you can attempt the workout this week. For the full breakdown, check the video itself.
Key Points:
- The training method follows an 80/20 split—80% running easy, 20% at higher intensity.
- Pace should feel conversational, guided by VDOT zones rather than strict heart-rate targets.
- The weekly structure incorporates park runs, 1-km repeats, and tempo/threshold sessions to develop both endurance and speed.
- The coach stresses the importance of body awareness and real-time pace adjustments; use your VDOT number to dial in the right paces for a sub-88-minute half marathon (around 6:45 min/mi).
Workout Example:
Monday – Easy run 4–5 mi @ conversational pace
Tuesday – 1 km repeats: 6 × 1 km @ 5 k race‑pace with 2‑min jog recovery
Wednesday – Rest or light cross‑train
Thursday – Tempo run: 5 mi @ threshold pace (≈ 10‑sec faster than half‑marathon goal)
Friday – Easy run 3 mi + strides
Saturday – Park run (5 k) at steady, comfortable effort
Sunday – Long run 8–10 mi staying in easy zone, finish last 2 mi at goal half‑marathon paceAdjust distances and paces to match your current fitness; use the Pacing app to plug in your VDOT‑calculated target pace.
Closing Note: Test this 80/20 framework over the coming week, then use the Pacing app to fine-tune paces for where you’re at right now. You’re on track for a sub-88 half marathon—focus on consistency, keep things enjoyable, and trust the process! 🚀
References
- Half Marathon Training Series: Sub 88 Weekly Vlog - YouTube (YouTube Video)